Health & Wellness

Eat Your Way To A Healthy Heart

By Tawnya Manion | February 21, 2013

 

Making qualtiy decisions on how to prepare edibles can be the difference between a strong ticker or developing a number of cardio vascular diseases, including high cholesterol or stroke. As you age the heart becomes more sisceptible to shifting levels of HDL (good) cholesterol and LDL (bad) cholesterol and as a result plaques builds up in the arteries causing high blood presure and eventually stroke. To reduce the risk of heart disease or to manage a preexisting condition, adopt these tips when preparing different types of dishes.

Curb the use of unhealthy fats, especially saturated and trans fats. Start by selecting lean cuts of meat, mainly the loin or round of the animal. When cooking beef, chicken, or pork, remove the visible pieces of fat. Use cooking methods that reduce the use of oil, like baking, broiling, roasting, stewing and stir-frying. Replace higher fat cheeses with reduced-fat options, such as feta or using just a sprinkle of Parmesan cheeses. Lastly, make salad dressings from scratch using olive, pecan or walnut oil.

Photo: svet

Consume foods that contain Omega-3 Fatty Acids. According to the Academy of Nutrition and Dietetics, eat two 4-ounce portions of fatty fish every week to reduce the risk of cardiovascular disease, these fishes include salmon, trout, and albacore tuna. Walnuts, not only taste good they are rich in heart healthy fatty acids. Sprinkle walnuts on breakfast cereal, and keep some on hand for healthy snacks.

Reduce ingestion of salt. Cut the amount of salt in a recipe by half. To replace the salty taste in a dish, season foods with herbs, garlic, lemon juice, onions, or spices, this adds flavor without increasing your risk for stroke. Lastly, use reduced sodium broths and soy sauce to control the amount of salt used in a dish.

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