Diet tips for a Healthy Heart during Coronavirus
Diet tips for a Healthy Heart: Did you know that in Australia 57,000 people suffer a heart attack every year? That’s one heart attack every 10 minutes, you’ve probably heard that your genetics has a part to play in your heart attack risk, but it’s not all out of your control. Fortunately, there is a lot you can do to reduce your heart attack risk by following a healthy lifestyle. Today, I’m going to share with you my top four diet tips to help prevent heart attacks and boost heart health.
Tip number one, omega three fatty acids.
omega threes are a type of fat that do have benefits when it comes to improving heart health. There is some debate in the medical community about exactly how much benefit there is from taking omega three early studies found that the risk of death from heart disease could be reduced by up to 36% by taking omega threes. But more recent studies, like one released in March of 2018, suggested that the benefit could be much smaller, something like 7%. But here’s the thing. Every percentage point counts when it comes to preventing heart disease.
what about the different types of omega-three?
Well, there are three main types of omega-three, EPA, da che, and Ailey. Studies have found that the benefits from omega-three tend to plateau after a certain point. And this point is a total of 250 milligrams of combined EPA and the HA that’s equivalent to having two servings of fish per week. If you’d rather take fish oil supplements, then one gram official per day is sufficient. If you don’t like fish or vegetarian, then you’d be happy to know that there are omega threes in plants, and that’s the ALA that I referred to earlier.
Tip number two, reduce trans fats not all fats are created equal.
Even though omega threes can be protective. Trans fats can increase the risk of heart attacks, saturated fats were thought to be the enemy. But now we’ve found that trans fats are even worse. A study found that increasing our trans fat intake by just 2% leads to a 93% increase in the risk of heart attacks. That’s almost double the aim of a heart-friendly diet shouldn’t be to remove all fats from your diet. Fats are an important source of nutrition. But where do trans fats come from?
why do foods contain them?
Trans fats are found in small amounts in nature, like in dairy or meat. But it is the industrial production of food that has led to an increase in the number of trans fats in our diet. Trans fats are found in some margarine, butter, deep-fried foods, and commercially manufactured baked goods like biscuits, cakes, and pastries. That’s a lot of yummy food. One important point is that even the regular consumption of trans fats can be harmful. The occasional pastry isn’t going to kill you. It’s all about keeping it in perspective.
So try to reduce your trans fats where you can. But don’t be too upset with yourself if you have a slice of cake, especially if it’s your birthday. Tip number three, increase fiber is a part of our foods that can’t be digested. In a large study. Women with high fiber intake had a 47% less risk of heart attacks. Compared to women with low fiber intake. One simple trick to increase your fiber intake is to choose whole grains rather than refined ones. For example, choosing brown rice or whole wheat bread as compared to white rice or white bread.
Tip number four, increase fruits and vegetables.
You knew this was coming. And that’s because of the way we eat is changing globally.
In Australia, the amount that we spend on eating out is increasing every year, what we eat is being determined less by what we choose to include in our diet, and more by what companies and restaurants feed us. So it’s more important now than ever before, to be more aware of the quality of the foods that we’re eating. Because ultimately, it’s our health that gets affected by the food that we eat. Thanks for watching, and I’ll see you in the next one.
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