How eating healthy improves your heart

ImprovesYou Heart with a Healthy Diet

How eating healthy improves your heart

Heart disease is the leading cause of death in the United States according to the CDC. 1 in every 4 deaths that occurs in the United States is attributed to heart disease. In the United States, the most common type of heart disease is coronary artery disease (CAD), which can lead to heart attack.

Tri City Cardiology reports there are several factors that cause heart disease including:

  • High Cholesterol
    One primary cause of heart disease is high cholesterol. Having too much bad cholesterol increases your risk for cardiac disease due to the hardening of the arteries.
    If the arteries are hardened, they become blocked, which could lead to a heart attack.

  • High Blood Pressure
    High blood pressure, also called hypertension, is another risk factor for heart disease.
    Having elevated blood pressure can block proper blood flow, and lead to cardiac arrest.
    Heart failure and disease of the heart is extremely common in individuals who have high blood pressure and do not treat it properly.
  • Diabetes
    There have been many links between diabetes and cardiovascular disease,
    Diabetes is more common in people who eat unhealthy and are struggling with obesity.

Other factors

There are two other factors that can lead to heart disease are:

  • Obesity 
    Obesity is associated with an increased risk of developing cardiovascular disease, particularly heart failure.
    Penn Medicine states Obese individuals require more blood to supply oxygen and nutrients to their bodies which causes an increase in blood pressure.
    High blood pressure is a common cause of heart attack, which is more common for obese individuals. 
  • Poor Diet
    The Cleveland Clinic reportsL Poor Diet Linked to Half of Heart Disease, Stroke, Diabetes Deaths.
    Research from Tufts University in Boston, the University of Cambridge in England and Montefiore Medical Center in New York analyzed data from the National Health and Nutrition Examination Survey.

They looked at the deaths of more than 700,000 people in 2012 from heart disease, stroke and type two diabetes, and examined 10 dietary factors like sugar-sweetened drinks, processed meats and sodium intake

The Results

Their analysis showed that 45% of the fatalities were linked to unhealthy eating habits (Diets).  These people regularly ate foods long associated with influencing cardiovascular and metabolic health.

The largest number of heart disease deaths was associated with high intake of processed meats and sugar-sweetened beverages. High stroke risk was associated with a diet low in fruits and vegetables and high in salt.

Increased risk of death from diabetes was associated with a diet that consumed more processed meats and sugar-sweetened drinks and not enough whole grains. The food linked to the most deaths overall was salt.

You can greatly reduce your risk for heart disease through lifestyle changes. Adopting a healthy lifestyle is not as easy as it sounds. It can be done, but it takes some work.

The first and most important part of adopting a healthy lifestyle is to begin by changing your eating habits, choosing a more healthy diet. It all starts with what you put in your system and a healthy diet is nothing more than eating healthy foods.

When you adopt a healthy diet, you are Dieting Rite! It is not always to lose weight. Many slim people can also suffer from high blood pressure, even diabetes and need to change their diet to more healthy food choices..

There are many benefits when you Diet Rite. If you require #healthydietadvice then visit https://dietritesystem.com/

Improving your Heart

Eating healthy to improve your heart

To improve your heart through your diet, you need to know what foods are good to eat, or heart healthy and which foods to avoid., Here are some heart healthy foods to help you Diet Rite!

Heart Health Foods:

Dark Leafy Green Vegetables

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Leafy green vegetables like spinach, and kale contain a wealth of vitamins, minerals and antioxidants.

They are a great source of vitamin K, which helps protect your arteries and promote proper blood clotting

High in dietary nitrates, which reduces blood pressure, decrease artery stiffness and improve the function of cells lining the blood vessels,

studies have shown a link between increased intake of leafy green vegetables and a lowered risk of heart disease by over 16%

Whole Grains

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Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Whole grains are higher in fiber, which can reduce “bad” LDL cholesterol and decrease the risk of heart disease.

Many studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.be 100% whole grain.

Berries

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Strawberries, blueberries, blackberries and raspberries are loaded with important nutrients that play a central role in heart health.

Berries are rich in antioxidants like anthocyanins, which protect against the development of heart disease

Studies show that eating lots of berries can reduce several risk factors for heart disease.

One study in 27 adults with metabolic syndrome showed that drinking a beverage made of freeze-dried strawberries for eight weeks decreased “bad” LDL cholesterol by 11%

Metabolic syndrome is a cluster of conditions associated with a higher risk of heart disease. Study showed that eating berries was associated with reductions in “bad” LDL cholesterol, systolic blood pressure, body mass index and certain markers of inflammation.

Berries can be a satisfying snack or delicious low-calorie dessert. Try adding a few different types to your diet to take advantage of their unique health benefits.Ava

Avocados

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Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease.

One study including 17,567 people showed that those who ate avocados regularly were half as likely to have metabolic syndrome.

Avocados are rich in potassium, a nutrient that’s essential to heart health.

In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day. Getting at least 4.7 grams of potassium per day can decrease blood pressure which is associated with a lower risk of stroke.

Fatty Fish and Fish Oil

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Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.

One study of 324 people, eating salmon three times a week for eight weeks showed significantly decreased levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.

Every 100-gram decrease in weekly fatty fish consumption was associated with a 19% higher likelihood of having one additional risk factor for heart disease such as hight blood pressure, type 2 diabetes or obesity.

If you don’t eat much seafood, fish oil is another option for getting your daily dose of omega-3 fatty acids

Walnuts

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Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.

 

According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to 16%, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation.

Beans

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Beans contain resistant starch, which can improve heart health by decreasing blood levels of triglycerides and cholesterol.

Multiple studies have also found that eating beans can reduce certain risk factors for heart disease.

Many studies have shown that a diet high in beans and legumes significantly decreased levels of LDL “bad” cholesterol.

Eating beans has been linked to reduced blood pressure and inflammation, both of which are risk factors for heart disease.

Garlic

For centuries, garlic has been used as a natural remedy to treat a variety of ailments.

In recent years, research has confirmed its potent medicinal properties and found that garlic can even help improve heart health.

Garlic contains a compound called allicin, which is believed to have a multitude of therapeutic effects.

One study found that taking garlic extract in doses of 600–1,500 mg daily for 24 weeks was as effective as a common prescription drug at reducing blood pressure

One review found that garlic can reduce total cholesterol by an average of 17 mg/dL and “bad” LDL cholesterol by 9 mg/dL in those with high cholesterol.

Other studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke

Be sure to consume garlic raw, or crush it and let it sit for a few minutes before cooking.

This allows for the formation of allicin, maximizing its potential health benefits.

Olive Oil

Olive oil is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease.

Olive oil is rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.

One study of 7,216 adults at high risk for heart disease showed that those who consumed the most olive oil had a 35% lower risk of developing heart disease.

Having a higher intake of olive oil was associated with a 48% lower risk of dying from heart disease

Take advantage of the many benefits of olive oil by drizzling it over cooked dishes or adding it to vinaigrettes and sauces.

Diet Rite believes that a healthy diet can improve a lot of the chronic conditions we encounter every day. Diet Rite. Don’t let then name fool you . We promote a healthy eating lifestyle that will also allow you to reduce and maintain a healthy weight.

These are a few foods to include in your diet to improve your heart health

Foods to Avoid

Now that you have a better idea of what types of foods you should include in your diet to improve your heart health, here are some food to avoid to improve your heart health according to WebMD

Bacon

More than half of bacon’s calories come from saturated fat, which can raise your low-density lipoprotein (LDL), or bad cholesterol, and increase your chance of a heart attack or stroke.

 

Bacon is full of salt, which increases your blood pressure.

This causes your heart to work harder to move your blood through your body.

High amounts of sodium (the main part of salt) can lead to stroke, heart disease, and heart failure. Bacon’s added preservatives are linked to these issues as well.

Red Meats

Eating too much beef, lamb, and pork will increase your risk for heart disease and diabetes. Red meats are high in saturated fat, which can increase cholesterol.

Recent studies point to how gut bacteria process a part of the meat called L-carnitine, Lcarnitine helps the body turn fat into energy.

The body can convert Lcarnitine to other amino acids called acetyl-Lcarnitine and propionyl-Lcarnitine.

Limit your portions. Also, look for lean cuts like round, sirloin, and extra-lean ground

Baked Goods

Cookies, cakes, and muffins should be rare treats.

They’re typically loaded with added sugar, which leads to weight gain. They’re also linked to higher triglyceride levels, and that can lead to heart disease.

Their main ingredient is usually white flour, which may spike your blood sugar and make you hungrier.

Make healthier treats: Swap in whole-wheat flour, trim the sugar, and use liquid plant oils instead of butter or shortening.

Processed Meat

Hot dogs, sausage, salami, and lunch meat are the worst types of meats for your heart.

They have high amounts of salt, and most are high in saturated fat.

When it comes to deli meats, turkey is better for you than salami because it doesn’t have the saturated fat.

But it still has a fair amount of sodium, so it isn’t as heart-healthy as fresh sliced turkey breast.

White Rice, Bread, and Pasta

Rice, bread, pasta, and snacks made from white flour are missing  their healthy fiber, vitamins, and minerals.

Refined grains quickly convert to sugar, which your body stores as fat.

A diet high in refined grains can cause belly fat, which studies link to heart disease and type 2 diabetes.

Try to get your grains from whole grains like brown rice, oats, and whole wheat.

When you shop, look for the words “100% whole grain” on food labels.

Pizza

Pizza can be healthy if you make it the right way.

Most take-out and frozen pizza have staggering amounts of sodium, fat, and calories, which can raise your risk of a heart attack.

When you order out, opt for a thin crust (whole wheat if possible), ask for less cheese, add more veggies, and skip the pepperoni or sausage, which are loaded with salt.

For the most heart healthy pizza, make it yourself

Butter

Butter is high in saturated fat, which can raise your bad cholesterol and make heart disease more likely.

You’re better off to replace butter with olive oil or vegetable oil-based spreads, which contain heart-healthy mono- and polyunsaturated fats.

If you have high cholesterol, a spread with stanol is even better.

Regular use can help lower your LDL cholesterol

French Fries

Deep-fried potatoes from restaurants and fast-food places have lots of fat and salt, which is bad for your heart among other organs in your body.

One study found that people who ate french fries or hash browns 2 to 3 times a week were more likely to contract and suffer heart related deaths early..

A healthier alternative, endorsed by Diet Rite is to make your own oven-baked fries with heart-healthy olive oil.

Even better try sweet potatoes instead.

Fried Chicken

Deep-frying chicken adds calories, fat, and sodium to an otherwise healthy food.

Studies have linked fried food with type 2 diabetes, obesity, and high blood pressure.

Fried Foods significantly increases your risk of heart failure because fried foods contain trans fats, which are associated with elevated cholesterol levels and increase your risk for cardiovascular disease as well as weight gain.

For a crispy but healthier choice, bread skinless chicken breasts in whole-wheat flour and bake instead of frying.

Conclusion

Over time, high amounts of salt, sugar, saturated fat, and refined carbs raise your risk for a heart attack or stroke.

If you’re worried about your heart, you’ll want to keep these 3 things out of your diet or at least to a minimum.

You can greatly reduce your risk for heart disease through lifestyle changes.

Adopting a healthy lifestyle is not as easy as it sounds. It can be done, but it takes some work.

The first and most important part of adopting a healthy lifestyle is to begin by changing your eating habits, choosing a more healthy diet.

It all starts with what you put in your system and a healthy diet is nothing more than eating healthy foods.

When you adopt a healthy diet, you are Dieting Rite!

It is not always to lose weight. Remember, many slim people can also suffer from high blood pressure, even diabetes and need to change their diet to more healthy food choices..

There are many benefits when you Diet Rite

 

https://www.cdc.gov/heartdisease/prevention.htm
https://www.tricitycardiology.com/5-causes-of-heart-disease/

https://www.webmd.com/heart-disease/ss/slideshow-foods-bad-heart#:~:text=Sugar%2C%20Salt%2C%20Fat,focus%20on%20your%20overall%20diet.https://health.clevelandclinic.org/poor-diet-linked-to-half-of-heart-disease-stroke-diabetes-deaths/

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  1. […] Disease and StrokeAccording to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for adults in the United States.The American Heart Association […]

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