How to Follow a Heart-Healthy Diet



Watch more Healthy Eating videos: http://www.howcast.com/videos/172521-How-to-Follow-a-HeartHealthy-Diet

You can reduce your risk of coronary disease just by eating certain foods.

Step 1: Eat lots of fiber
Choose high-fiber foods, starting with a bowl of cereal for breakfast that contains at least three grams of fiber. Every 10 grams of dietary fiber added to your daily diet can reduce your risk of heart disease by 27 percent.

Tip
Think «B» – beans, berries, broccoli, and Brussels sprouts. Bread, too, as long as it’s whole-grain.

Step 2: Go nuts
Eat a handful – about 2 ounces – of unsalted nuts as often as five times a week. Walnuts, almonds, hazelnuts, peanuts, pecans, pine nuts, and pistachios are all loaded with omega-3 fatty acids, which raise good cholesterol and lower bad.

Tip
According to a study, replacing one daily serving of carbohydrates with nuts can reduce your heart disease risk by 30 percent. Replace an equal serving of saturated fat, like meat or cheese, with nuts and you may slash it as much as 45 percent.

Step 3: Eat your vegetables
Eat at least six servings of fruits and vegetables a day. Going from less than three servings a day to more than five can lower your risk of heart disease by 17 percent.

Step 4: Snack on apples
Snack on apples: Besides being a great source of fiber, an apple a day can keep a heart attack at bay, thanks to high levels of the antioxidant quercetin. Study participants who ate three apples a day for three months reduced their cholesterol by a minimum of 20 points.

Step 5: Have a drink
Enjoy an alcoholic beverage every day – two if you’re a man. It can cut your risk of dying of a heart attack and reduce your chances of having a stroke. Just remember always to drink in moderation.

Tip
A 12-ounce beer, 4 ounces of wine, 1.5 ounces of 80-proof spirits, or 1 ounce of 100-proof spirits constitutes one drink.

Step 6: Pick fortified foods
Eat foods fortified with sterols or stanols, plant substances that fight cholesterol. Common products that often contain these include orange juice, yogurt, salad dressing, and butter-substitute spread.

Step 7: Use olive oil
Aim to replace butter or margarine with two tablespoons of cholesterol-lowering olive oil per day.

Did You Know?
In a long-term study, optimistic people were 23 percent less likely to die from cardiovascular disease than pessimists.

How to Follow a Heart-Healthy Diet: 22 комментария

  • 15.05.2010 в 08:40
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    @catchmyseed7 Nuts are full of good fat >.>; Not that the kind that really adds pounds but the kind that are quickly used in the body and don't hang around.

    Ответ
  • 13.08.2010 в 18:50
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    =] I suffer from GAD (genreal Enxiaty disorder) but its sooo similar to heart attacks and strokes….i think i want to diet healthy……Even tho im only 17 XD!

    Ответ
  • 18.07.2011 в 21:21
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    Thanks for the information. I'm making a new food shopping list. A glass of red wine sounds just fine.

    Ответ
  • 22.05.2012 в 08:21
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    Alright there! Have you considered — fast abs magic (just google it)? Ive heard some super things about it and my mate got amazing 6 pack abs and lost crazy amounts of weight with it.

    Ответ
  • 20.10.2012 в 00:57
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    This is all to prevent an over consumption of cholesterol… Why not just eat no cholesterol, our body makes enough right…?

    Ответ
  • 09.04.2013 в 18:38
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    They laughed when I told them I was going to lose weight with Cosmos Fat Loss, but then they saw the results. Go google Cosmos Fat Loss to see their reaction. (It was epic!)

    Ответ
  • 19.04.2013 в 20:19
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    My family laughed when I told them I was going to burn off fat with "Supreme Fat loss", but then I showed them the results. Do a search on google for "Supreme Fat loss" to see their reaction. (It was epic!)

    Ответ
  • 27.04.2013 в 07:35
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    If you are looking to lose fat quickly, you should search google for Lean Body Blaster. That might help you get the body you deserve.

    Ответ
  • 05.03.2016 в 05:34
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    Anyone tried the Fenoboci Diet Plan? I have heard many unbelivable things about it and my cooworker lost crazy amounts of weight with it.

    Ответ
  • 09.10.2017 в 02:00
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    Guys. lost lots of weight doesn't need to be hard (I used to think it did). I'm going to give you some advice now. Look for a popular fat burn methods called Fenoboci Diet Plan (do a search on google). Thanks to it I have lost tons of fat. I probably should not even be speaking about it cause I don't want a lot of other guys out there running exactly the same game but whatever. I'm just in a excellent mood right now so I will share the wealth haha.

    Ответ

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