The Mediterranean diet is considered one of the best diets to follow for heart health. Although low-fat products are good for reducing saturated fat intake, they may replace the fat with sugar Keep the sugary treats for special occasions, or eat them in smaller sizes Drink less sugary beverages like soda and juice.Some easy ways to reduce the amount of sugar in your diet include: Obesity is also the strongest risk factor for diabetes ( 14). High-sugar diets can cause obesity, inflammation, high triglycerides and blood sugar levels, just to name a few ( 13). The risk of heart disease is particularly common and is the number one cause of death globally ( 12). Eat Less Sugarĭiets high in sugar have been shown to increase various diseases. Ginger has been shown to have strong anti-inflammatory properties ( 11)Īlthough these benefits are likely to be small, they make for a healthier overall diet when combined less salt being used.Cayenne pepper contains capsaicin, a component which may help reduce appetite ( 8, 9, 10).Cinnamon has been shown to lower blood sugar levels in diabetics ( ( 5, 6, 7). Different herbs and spices also contain various antioxidants which may provide health benefits. Using herbs and spices instead of salt can replace the flavor that is lost from salt. Fiber may also promote the release of satiety hormones ( 3, 4).īoth of these factors ultimately means that you eat less naturally, without having to think about it.Įating too much salt can lead to high blood pressure, a leading cause of cardiovascular disease. By comparison, eating whole grains can lead to a 20% lower risk of heart disease and stroke (2).įiber-rich foods can help increase feelings of fullness, helping you control your portion sizes. Refined grains have shown to contribute to major swings in blood sugar levels and overeating (1). Refining grains removes these nutritious parts, leaving a rapidly digested starch. The germ and bran contain important vitamins and minerals as well as fiber. Whole grains are made up of the germ, endosperm and bran. Swap out butter for healthier alternatives such as extra virgin olive oil.Choose reduced-fat dairy products like semi-skimmed milk.Choosing leaner meat cuts like chicken and reduced-fat mince.Some simple ways to reduce the saturated fat in your diet include: High levels of LDL cholesterol have been associated with an increased risk of heart disease and cardiovascular disease. In general, here are some of the basic tips you’ll want to follow to ensure you’re eating as healthy as possible: Reduce Your Saturated FatsĮating more saturated fat can increase “bad” LDL cholesterol levels in your body. Some other unhealthy foods you wouldn’t have thought of can be found here. Trans fats: vegetable oil and margarine.Processed meats: bacon, canned meat, salami, sausages.Sugar-sweetened beverages: soda, tea with added sugar, sports drinks.Fried foods: french fries, donuts, fried meats.Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits.In general, the sorts of foods you’ll want to eat regularly include:īy all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly: 7 Life after the meal plan Heart-Healthy Foods to Eat
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