22 January 2009

to improve health of d heart..

huh, it seems that one here need to monitor its heart health..

here is what being suggested by "Everyday health" site..


Fruits and vegetables are the cornerstones of a heart-healthy diet Apple generally, the more you eat, the better. For example, the Nurses' Health Study and the Health Professionals Follow-up Study (sponsored by the Harvard School of Public Health) found that those who ate an average of eight or more servings of fruits and veggies a day were 30 percent less likely to have had a heart attack or stroke. Certain fruits and vegetables seem to offer more benefits than others. Citrus fruits, like oranges, Grape grapefruits, and limes Orange 2 , along with dark leafy green or cruciferous vegetables, like spinach, broccoli Broccoli , and chard, are thought to be the best improvers of heart health.

Fiber is another vital element of a heart-healthy diet. Bunch Of Bananas The AHA suggests that Americans eat 25 to 30 grams of insoluble and soluble fiber, combined, a day. This amount has been shown to lower cholesterol and help reduce the risk of diabetes (a risk factor for heart disease) and certain types of cancer. Insoluble fiber is found in vegetables like beets, brussels sprouts, and cabbage, as well as whole-grain bread. Soluble fiber is found in oatmeal, oat bran, barley, citrus fruits, Orange and fiber supplements and appears to reduce the absorption of cholesterol by your body.

Protein should be limited to lean options like skinless white chicken or turkey meat in small portions (no more than 6 ounces a day) and should be grilled, baked, broiled, or boiled rather than fried. An even better choice is fish Pisces , which is low in saturated fat. Salmon, trout, and herring are high in omega-3 fatty acids, which may lower your heart disease risk.

Intake of full-fat dairy products, including butter, whole milk, and cheeses, should be limited as well. Better options are 2 percent or nonfat milk and low-fat or part-skim cheeses. Milk

Substitute healthier unsaturated fats, like canola and olive oils, for trans fats, which are derived from vegetable oils. Unsaturated fats used in moderation have been shown to reduce cholesterol. Conversely, trans fats have been shown to increase low-density lipoprotein (LDL), the “bad” cholesterol. Nuts like almonds and walnuts help lower LDL cholesterol and can be used in oil form or eaten whole as a healthy snack. Because nuts are high in fat and calories, it’s important to eat them in smaller quanities or substitute them for other high-fat foods, like cheese Cheese .

Those who have high blood pressure should monitor their salt intake and limit it to 1,500 mg a day. Those with normal blood pressure should keep it to 2,300 mg a day. Most dietary sodium comes from prepared foods, like soups and frozen meals, so be sure to read labels and opt for low-sodium varieties whenever possible.


does the heart ache really caused by this eating disorder..? hm..


well.. its worth trying.. (though there's no much change to it)
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