How To Prevent Heart Disease With Diet and Shopfreemart Pure Magnesium Concentrate.
Ready to start your heart-healthy diet? Here are some great tips to get you started. Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits.
Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
1. Control your portion size
Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.
2. Eat more vegetables and fruits
|Fruits and vegetables to choose||Fruits and vegetables to limit|
3. Select whole grains
|Grain products to choose||Grain products to limit or avoid|
4. Limit unhealthy fats
|Type of fat||Recommendation|
|Saturated fat||Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet|
|Trans fat||Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet|
The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.
You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.
You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Studies have found that flaxseeds may help lower cholesterol in some people. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
|Fats to choose||Fats to limit|
5. Choose low-fat protein sources
Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
|Proteins to choose||Proteins to limit or avoid|
6. Reduce the sodium in your food
- Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)
- People age 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease have no more than 1,500 mg of sodium a day
If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
|Low-salt items to choose||High-salt items to avoid|
7. Plan ahead: Create daily menus
Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.
8. Allow yourself an occasional treat
9. Magnesium is sometimes referred to as The Master Mineral
Magnesium is essential to life, found in every living cell and involved in every physiological process we rely on to live. It works in partnership with calcium in many physiological functions including nervous and cardiovascular processes and bone-building. Our energy currency is called ATP, and magnesium is essential for its production and utilization. Magnesium plays a vital role in the contraction and relaxation of muscles, including skeletal muscles, as well as those of the gastrointestinal tract, and muscles regulating blood flow, blood pressure and breathing passages.
The heart is a muscle, and regulation of the electrical and muscular functions of the heart depend upon magnesium. Magnesium is essential for preventing heart disease, the nation’s number one killer. Within the last fifty years, research indicates that approximately eight million people have died from heart failure, due to a lack of magnesium alone.
Optimal mental and emotional functions require adequate magnesium for neurotransmitter and hormone production. Magnesium is also essential for making new cells, activating B vitamins, clotting blood and secretion of insulin.
Magnesium deficiency has become widespread, largely because of decades of mineral depleting farming practices. Official figures show that up to 72% of women and 42% of men receive less then the daily recommended level of magnesium.
It is often times difficult to know if you are deficient in Magnesium or not because Magnesium is found mostly in your cells rather than in your blood.
Perhaps the two biggest symptoms Magnesium deficiency is fatigue and weakness.
In conventional medical circles, Magnesium deficiency is considered rare, but most nutritionally minded physicians recognize the symptoms of Magnesium deficiency in many of its presentations.
Hundreds of years of historical use together with evidence coming from modern science provides us with innumerable ways to potentially benefit from using Magnesium both topically and internally. The purpose of this information is to report some of the known benefits and should not be used as medical advice. The reader is left to his or her own conclusions as to how and when to use FreeMart PureMag.
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Title: How To Prevent Heart Disease With Diet and Shopfreemart Pure Magnesium Concentrate
Reviewed by Denny Walton on Nov 20
Summary: How To Prevent Heart Disease With Diet and Shopfreemart Pure Magnesium Concentrate
Description: Ready to start your heart-healthy diet? Here are some great tips to get you started. Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits.