Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.
Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or “bad”) cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.
To prevent high blood for you who still have normal blood pressure or high blood overcome for those who already have high blood pressure, then the following practical suggestions you can do:
Reduce consumption of salt in your diet. If you already suffer from high blood pressure you should avoid foods that contain salt.
Consumption of foods containing potassium, calcium and magnesium. Potassium, magnesium and calcium can reduce high blood pressure.
Reduce drinking alcoholic beverages or food. If you suffer from high blood pressure, should avoid excessive alcohol consumption. For men who suffer from hypertension, the amount of alcohol is permitted a maximum of 30 ml of alcohol per day while women 15 ml per day.
Regular exercise can lower high blood pressure. If you suffer from high blood pressure, choose light exercise such as walking, cycling, running relaxed, and swimming. Apply for 30 to 45 minutes a day 3 times a week.
Eat vegetables and fruits are high in fiber such as green vegetables, bananas, tomatoes, carrots, melons, and oranges.
Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.
Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.
Greens:Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.
The GI diet is definitely useful for diabetics striving to keep their blood sugar regulated. But low GI foods tend to be high in fat. Cheese pizza, for instance, has a relatively low GI Index of 60, yet would break just about all the rules for someone with heart disease. Conversely, caramel-flavored rice cakes, a fibrous, low-fat, low-calorie food, rate an 82 on the GI Index. Since obesity and heart disease are common correlates of diabetes, use the Glycemic Index as a reference for monitoring blood glucose levels, yet do not depend on it’s measurement values to keep weight off—an imperative for diabetics!
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