“1.5 million deaths per year in the United States are the diseases associated with a diet high in saturated fat and cholesterol. The main dietary sources of fat in the American diet is meat, poultry, fish, dairy products, fats and oils . Cholesterol is found only in foods of animal origin. Reduce consumption of saturated fats and cholesterol. Increase consumption of whole grain foods and cereal products, vegetables and fruits. “Surgeon General’s Report on Nutrition and Health, 1988.
The “western” diet, is characterized by high consumption of red meat and processed sweets, fried foods, refined grains and desserts. It has been found associated with a high incidence of chronic diseases such as diabetes mellitus, cancer, and the murderer number one cardiovascular disease. Scientific data have repeatedly shown that a conservative healthy diet dramatically reduces their propensity to fall in these diseases.
So how do you change your diet to a healthy heart? To start, reduce saturated fat intake. One of the main sources of saturated fat of meat, including offal and poultry. “The meat, which contains cholesterol and saturated fat, was never intended for humans, who are natural herbivores.” William C. Roberts, MD, and the editor, American Journal of Cardiology, Vol 66. , October 1, 1990. Other sources of saturated fats are egg yolks and dairy products like whole milk, cream, ice cream, cheese, whole milk, butter and lard. Some vegetable oils like palm kernel and coconut are also rich in saturated fats. On the other side you can lower your cholesterol by eating polyunsaturated fats and monounsaturated fats. vegetable oils such as safflower, sesame, soy, corn and sunflower are rich in polyunsaturated fats. Vegetable oils such as olive, canola, peanuts and fruits like avocados are rich in monounsaturated fatty acids. “Those who eat meat, but eating grains and vegetables are second hand, as the animal receives from these things the nutrition that produces life was the growth of grains and vegetables passes into the dining room ..
We receive it by eating the flesh of the animal. How much better to get it direct by eating the food that God provided for our use! “1905 White Ellen 1827-1915 founder of Seventh-day Adventists. And completely eliminate or reduce to less than 2% of consumption of trans fats unhealthy heart. These not only increase the bad LDL cholesterol but also reduce the good HDL cholesterol. In a recent study by Harvard University of more than 80,000 women suggests that substitution of only 2 percent of calories from trans fat with calories from healthier fats reduces the risk of heart disease in more than 50 percent. No wonder the state of California and the cities of New York and Philadelphia have passed laws prohibiting the use of oils, margarine and shortening containing trans fats in restaurants, bakeries, caterers, cafes and other businesses classified as foods of plant origin. “fried fast foods are usually high in trans fats.
Eating oily fish grilled or baked at least once a week. Oily fish: salmon, tuna, sardines or mackerel. Marine life is rich in omega 3 fatty acids. That protect against cardiovascular disease by anti-atherogenic properties. They also improve endothelial function and low platelet levels of oxidative stress and promote plaque stability. The omega-3 fatty acids are also present but in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil.
Eating more than 400 g of fruits and vegetables per day. “Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” Albert Einstein. Clinical trials have shown that a diet rich in fruits and vegetables reduce cardiovascular disease by several mechanisms, including improving cholesterol levels, lower blood pressure and lower levels of inflammation, homocysteine, and blood clotting. In addition to lowering cholesterol and monounsaturated fat cop, some vegetables such as okra and eggplant also provide good amounts of viscous fiber. All clinical data from 10 observational studies show that for every increase in fiber intake 10 g / d adjusted energy, reduction of coronary events by 14% and coronary deaths by 27%. The plants are also rich in phytochemicals, including several years of healthy ingredients and vitamin folic acid electrolyte potassium.
Eat a variety of whole grains. Foods rich in whole grains include breakfast cereals made with whole grains or a e25% by weight, black bread, popcorn, cooked oatmeal, wheat germ, rice and wheat, kasha and couscous. And reduce the consumption of refined grains. Foods rich in refined grains include breakfast cereals made