For A Healthy Heart To Increase Foods With Nutrients

Joe Fowler Author: Joe Fowler Time for reading: ~1 minutes Last Updated: August 08, 2022
For A Healthy Heart To Increase Foods With Nutrients

An important step for a healthy heart is lowering blood cholesterol levels. To this end, however, we must limit the consumption of certain foods.

Foods that are rich in cholesterol and saturated and trans fats are poor in the substances the body needs. When we consume large amounts of them, the level of cholesterol in the blood rises, and this is one of the main risk factors for heart attack and stroke.

Consumption of cholesterol should not exceed 300 mg per day, and foods with high levels are eggs - 200 mg per yolk; mussels - 50 - 100 mg per ½ cup; offal, chicken liver - 375 mg per 90 g, and whole milk - 30 mg per cup.

To limit its content in food, we can use one or two egg whites and 2 teaspoons of unsaturated fat instead of a whole egg when cooking. Protein does not contain cholesterol.

It is important to limit the intake of hydrogenated vegetable fats - trans fats. The foods prepared with them are: cakes, biscuits, french fries, pies, donuts. On the other hand, we should use liquid vegetable fats and soft margarines instead of hard ones.

Before buying a product, we must read the label.

Sugar, salt and fat should also be limited. Many industrially baked and fried foods contain trans fats. When we remove them from our menu, we will reduce the levels of "bad", LDL, cholesterol, as well as the risk of cardiovascular disease.

 


Many ready-made foods are made with added sugar. They lack the necessary vitamins and minerals, and their caloric content is very high.

High sodium in the diet can lead to an increase in blood pressure, which, in addition to increasing the risk of cardiovascular disease, can also be a problem for the kidneys.

An important step is to reduce the salt when cooking.

Animal products, such as meat and dairy products, are high in cholesterol and saturated fat.


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