Foods for a Healthier Heart | ExpatWomanFood.com
 
 

Foods for a Healthier Heart

A healthy heart is essential for a healthy life.

Posted on

12 February 2014

Posted by

ewfood

ExpatWomanFood, World Heart Day

There are many ways for us ladies to keep our hearts healthy and our lifestyles reflect what goes on in our bodies. From internal issues that affect our hearts such as cholesterol to external elements such a smoking and stress our hearts need all the help that they can get in order to keep on pumping the oxygen through our bodies increasing longevity. Food and weight management play an important role in maintaining a healthy coronary.

Extra flab around the waist area increases the risk of heart disease in both men and women and while men are statistically more prone to belly fat, women are sadly not immune. Exercise plays an important role in maintaining a trim figure and so does the food that we consume. Cholesterol is the main culprit for heart disease but what most people are not aware of is that cholesterol is produced by the liver in humans and is vital for regular bodily function. It exists in the outer layer of every skin cell in our bodies. Cholesterol is vital as it affects cell permeability, that is that it acts like a bouncer for each and every cell determining which molecules can enter a cell and which cannot. It coverts sunshine to vitamin D and is imperative for metabolizing fat soluble vitamins (A; D; E; K), it is important in the production of sex hormones and essential for the release of hormones released by the adrenal gland.

In fact we need cholesterol and every single person has it in their blood. The problem is when we have too much cholesterol, as it causes a narrowing of the arteries and can lead to angina or a heart attack. Cholesterol is carried in the blood in molecules called lipoproteins; the 3 kinds that doctors test for are;

LDL – this is considered to be the bad cholesterol. This lipoprotein is involved in the transportation of cholesterol from the liver to the cells, however if there is too much cholesterol it can cause an LDL buildup in the cells. If levels of LDL increase too much then there is a greater risk of clogging your arteries.

HDL - this lipoprotein is considered to be a good guy as it carries cholesterol away from the cells and back to the liver in order so that it can be broken down or expelled. This is known as the good cholesterol that assists in the prevention of heart disease.

Triglycerides – this is basically body fat. They originate from the fats in our food or are converted by the body from carbohydrates and stored in the fat cells. More specifically in relation to cholesterol triglycerides refer to blood fat.

It is important to get these levels regularly checked by your doctor as the bad cholesterol can be lowered through diet and exercise and also with the help of prescribed medication. Here are some foods that help prevent high cholesterol.


Consider this food list to be advice geared towards a healthier lifestyle and are not a medical opinion in any way. However, experts do agree that the following foods are great for minimizing the risk of heart disease.
Oatmeal, ExpatWoman

Oatmeal is a great way to start your day as it is high in fiber, potassium and omega 3 fatty acids. Opt for the coarse or steel rolled kind and not the instant oats. Just because it is easier does not mean that it’s better. You can do your nails or make up in the kitchen while waiting for your oats to cook. Or you can busy yourself with making a packed lunch. Add a banana to your oats for extra fiber and energy.

Salmon Steak, ExpatWomanFood
 

Salmon is rich in Omega 3; you can eat it for breakfast, or have it in a salad for lunch. Salmon makes a fabulous dinner steak, pair it with some asparagus or a simple salad. Although salmon is hailed to be the king of the heart friendly fish, if you are not a fan or you need some variety why not opt for some mackerel, herring or tuna. Even sardines will give your ticker the boost it needs.

Olive oil, ExpatWomanFood
 

Olive oil has properties that lower bad cholesterol; use it in the kitchen to replace other fats that you may have used for cooking such as butter, vegetable oil or lard. Ground nut oil is also a lovely variable for oils and you can use it for frying or in salads.

Soy is great for lowering cholesterol; just make sure that you get the unprocessed kind. Edemame beans make a great snack while tofu makes a fabulous and alternative dinner item.

Spinach, ExpatWomanFood
 

Spinach is a great leafy veg and a powerhouse against that nasty LDL. The great thing about spinach is that you can buy it frozen and use it whenever it is convenient. It can be prepared hot or cold, as a salad or in a soup and is a wonderful companion for any main.

If you’re after a snack have some berries, they are sweet and bite sized and little warriors for your heart. Blueberries are particularly good for you but all other berries are amazing as well. Remember that you can buy the berries frozen and can have them as a cold treat or blend them into a smoothie. If you do not have a sweet tooth and are after something crunchy then go for some nuts. Even though all nuts make a great snack (when munched in moderation) the walnut and macadamia are particularly great for the heart muscle.

Just adding these few ingredients to your weekly shopping list will help keep you arteries clog free and you an overall healthy and happy lady. Remember that a visit to the doctor for a checkup and following doctors’ orders is imperative when looking out for number 1!


World Heart Day!

World Heart Day is a global awareness day, created to inform people around the globe that heart disease and stroke are the world‟s leading cause of death, claiming 17.3 million lives each year.

Together with its members, the World Heart Federation spreads the news that at least 82 per cent of premature deaths from heart disease and stroke could be avoided if the main risk factors; tobacco, unhealthy diet and physical inactivity, are controlled.

This year's theme is "Creating Heart-Healthy Environments"

Building on the success of last year's United Nations High-Level Meeting on Non-Communicable Diseases (NCDs), World Heart Day 2014 is challenging people to create heart-healthy environments in which we @WORK, @PLAY and @LIVE.

Support #WorldHeartDay by making #heartchoices NOT hard choices.

To find out more about the global awareness day, check out the World Heart Day website http://www.worldheartday2014.com


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