Start showing your heart a little more love.
Let us take some time to reflect on the true fact that heart disease remains the number one killer of both women and men in the majority of the world. The good news is that you have the power to protect and improve your heart health.
To protect your heart, the first step is to learn about your own personal risk factors for heart disease. Major risk factors like getting older or having a family history of heart disease cannot be changed. But you do have control over some important risk factors such as high blood cholesterol, high blood pressure, smoking, excess weight, diabetes and physical inactivity.
The good news as well, is that simple dietary changes will keep your heart healthy. So, take a look of what you are eating.
Are you getting enough whole grains?
Whole grains contain all the 3 edible parts of grain: The inner germ, the middle endosperm and the outer bran covering.
This makes them rich in fiber, vitamins, minerals and many disease- fighting substances. People who eat 3 daily servings of whole grains (3 cups), have shown to reduce their risk of heart disease by 25 to 35 %, according to the Mayo Clinic.
Start your morning off right, and diverse your selection of whole grains.
Oat meals, one of the healthiest foods you can eat, are rich in heart- healthy fiber, which reduces LDL cholesterol (the bad one), without lowering the HDL cholesterol (the good one).
Flaxseed is another simple way to incorporate heart- healthy foods into your diet. These small brown seeds are very high in fiber and one of the richest sources of Omega – 3 Fatty Acids which have the capability to lower cholesterol and triglycerides, LDL, blood pressure, and to increase HDL.
Whole grain products include as well breads, pastas, and cereals that are made with 100% whole grain and not with white processed flours.
How about your Omega- 3?
According to the American Heart Association, Omega-3 Fatty Acids decrease triglyceride levels and blood pressure (hypertension).
Fish oil is another good source of Omega-3, as it supports the body’s metabolism of cholesterol, as well as the cardiovascular system by helping the heart meet its energy needs.
That is why it is necessary to increase your consumption of white fish, salmon, tuna and oysters.
But is shrimps safe for cholesterol sufferers?
Shrimp is low in fat, but high in cholesterol. There is a big confusion about the fat and cholesterol amounts in shrimp. Shrimp is very low in total fat, and high in cholesterol content. There are many people who will not eat shrimp because of its high cholesterol content.
However, dietary cholesterol intake has a minor effect on blood cholesterol comparing to the saturated and Trans fats. In other words, saturated fats and Trans fats, not dietary cholesterol are the primary reason for a high cholesterol level, such as full-fat dairy products, liver meat, fried foods, donuts and biscuits.
Grilled shrimps have none of those.
What if I don’t eat seafood?
Choose a fish oil supplement that is pure and pleasant to taste. A pure fish oil supplement means it is free from mercury and other contaminants. Pleasant to taste means that it doesn’t have a fishy taste or an aftertaste.
Start today to keep your heart strong. Talk to your doctor and dietitian about possible risks and create an action plan to ensure your heart remains strong and healthy.
Love your heart.
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