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Therefore, cardiovascular diseases hinder the oxygenation process, influencing health of all vital organs and tissues of the body. Cardiovascular diseases include heart failure, stroke, peripheral artery disease, aneurysm and cardiac arrest that affect functioning of heart, arteries, veins and blood capillaries. With healthy lifestyle and proper diet, cardiovascular diseases can be easily managed or prevented.
Include good amounts of healthy protein in the diet by consuming lentils, dried peas, eggs, seafood, nuts, poultry and meat as these are rich sources of protein, iron, B vitamins and other useful minerals and vitamins. Avoid use of high fat meats, red meats, organ meats like liver and kidneys. Exclude intake of processed meats like hot dogs and sausages. While preparing at home, trim off all visible fat before cooking.
Cook by steaming, roasting, microwaving, boiling, broiling or baking and give complete no-no for deep frying preparations. Not more than 3 to 4 egg yolks need to be consumed in a week. For vegetarians, milk and milk products should be consumed in adequate amounts to fulfill calcium, protein and vitamins needs of the body. Skimmed or 1% milk should be consumed and encourage consumption of buttermilk, cheese or yogurt preparations from non fat or low fat milk.
Eating cereals, low fat breads, pasta, rice, crackers and starchy vegetables of corn, peas, potatoes and lima beans ensures good supplies of iron, fiber, complex carbohydrates, minerals and B vitamins. These grains are nutritionally healthy with low amounts of harmful cholesterol and fat components.
Consume 6 or more servings of grains foods in a complete day. Avoid going to extreme as that may put one on the higher side of the weighing scale. Restrict consumption of baked food preparations like croissants, creamy soups, cheese crackers and butter rolls for a healthy cardiovascular system.
Five or more servings of fruits must be included every day as these are healthy source of vitamins, minerals and fibers. At the same time, these are low in sodium, fat, cholesterol and calories, the unhealthy agents for heart and cardiovascular system.
Prefer eating the raw forms of fruits and vegetables, over extracted juices. For those with some difficulty in digestion or elderly, fresh juices should be given without any added sugar or salt.
Diet rich in saturated fats accumulates cholesterol within the arteries that may clog pr block arteries hindering cardiovascular system functioning. This can put one at higher risk for heart troubles, heart attack and stroke. Limit total fat consumption to 25 – 35% of the total daily calories intake, while keeping saturated fats to only 10%. Foods rich in saturated fats are present in more of animal products like cheese, meats, butter, creams, ice cream and whole milk.
Several vegetable oils like coconut oil, palm oils contain saturated fats that remain solid at room temperature. Do not use more than 5 to 8 teaspoons of fats for cooking, dressings and baking. Moreover, avoid Trans fats as these lower down HDL, ‘the good cholesterol’ levels and elevates levels of LDL, ‘bad cholesterol’. Avoid processed foods, fried stuffs, hard margarines and commercially baked foods as these are loaded with Trans fats.
Herbal Remedies For Cardiovascular Disease
5 Best Vitamins For Cardiovascular Disease
How To Prevent Cardiovascular Disease
Consume salt at amounts lesser than 2400 mg on daily basis. This can be achieved by reducing the addition of salt to each food preparation. Moreover, refrain from consuming canned vegetables, soups, frozen meats, pickles and other processed foods as they are loaded with extreme levels of salts. Check for food labels to ensure the amount of salt is not beyond the recommended range.
Avoiding sugar or keeping it to minimal levels is an easy approach of reducing risk of cardiovascular diseases.
The sugar laden foods and drinks are high in calories and low in nutrition that harms the body in two fold manner. Limiting sugar and salt also aids in keeping weight under check and within the optimal range. Losing weight becomes much easier by cutting down on sugar and salt for those on higher side of body weight. Additionally, performing regular exercises or at least having a walk for 30 minutes every day is beneficial for maintaining good health of cardiovascular system.
Photo Credit: http://www.healthyfeeds.com/2010/02/26/healthy-food-to-avoid-cardiovascular-diseases/
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