How to Follow a Heart-Healthy Diet
44 Comments


How to Follow a Heart-Healthy Diet. You can reduce your risk of coronary disease
just by eating certain foods. You will need High-fiber foods Nuts Fruits
and vegetables An apple a day One or two daily alcoholic beverages Foods fortified with sterols
or stanols Olive oil and foods beginning with “b”. Step 1. 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. Think “B” – beans, berries, broccoli, and
Brussels sprouts. Bread, too, as long as it’s whole-grain. Step 2. 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. 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 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: 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. 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. 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. 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. 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.

44 thoughts on “How to Follow a Heart-Healthy Diet

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  4. Why buy processed OJ that contains 26g of sugar if you can get it natural by eating real orange fruit :).

  5. @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.

  6. =] 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!

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  8. This is all to prevent an over consumption of cholesterol… Why not just eat no cholesterol, our body makes enough right…?

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  14. I will never drink alcohol everyday day. My dad has cirrhosis of the liver, and to see him suffering, just kills me… Alcohol is bad for you and I will never drink it! What a horrible tip!

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