Unhealthy diet is a major cause of heart diseases resulting in the buildup of cholesterol and fat in the inner wall of arteries that narrows the arteries, impedes the circulation and eventually causes heart attacks.
To prevent heart diseases, your daily diet should contain:
Fiber can be soluble or insoluble. As we mentioned in a previous article, soluble fiber can lower your LDL and raise your HDL cholesterol while insoluble fiber has no effect on cholesterol but promotes regular bowel movements. The intake of fatty foods causes the liver to release bile into the intestines to break down the fat. The soluble fiber will help eliminate the bile instead of returning it to the blood resulting in reduced amounts of cholesterol in the blood.
2. Reduce intake of saturated fat and trans fat
We know that saturated and trans fat are toxins causing cholesterol to build up in the arteries damaging the arterial wall and narrows the arterial passage in result of poor circulation and oxygen transportation to our body in result of high blood pressure as the heart has to work harder than normal in order to provide enough nutrition to the body`s cells. Eventually, the heart will fail and result in heart diseases. It is recommended that you reduce the intake of animal fat and increase the intake of cold water fish which is the best sources of omega 3 and 6 fatty acids that can help your cholesterol levels as well as lowering your blood pressure.
3. Diet high in complex carbohydrates
Vegetables, fruits, some beans and grains contain high amounts of plant pigments known as flavonoids that provide healthy protection against heart diseases. Unfortunately study shows that diets high in complex carbohydrate may increase the release of too much insulin to respond to carbohydrates in the diet. The type and amount of carbohydrate foods may need individual monitoring. Please consult with your doctor if you wish to include high amounts of complex carbohydrates in your diet.
4. Drink half of your body weight of water or juices in ounces
If you weigh 160 pounds then you are require to drink 80 ounces of water or juices to prevent the cells in our body to become dehydrated. Maintaining normal function of our body's cells is a healthy way to normalize high blood pressure.
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