EATING FOR A HEALTHY HEART

Heart disease is the number one killer in many developed coountries. Major causes are the development of atherosclerosis (fatty deposits in the major arteries) and raised blood pressure. The good news is that atherosclerosis is often directly caused by an unhealthy diet and other lifestyle choices and it can be reversed. Adopting a healthy lifesyle can also reduce high blood pressure, although there are some people for whom there is no alternative but to take medications.




The healthy-heart diet is based on the Optimum Diet. Particularly important areas are:

• - Reducing consumption of saturated fats and cholesterol.
• - Eating plenty of high-fibre food.
• - Maintaining weight at the correct level for your height.
• - Cutting down or eliminating caffeine intake and drinking
• plenty of water.

The risk of developing heart disease can be reduce by eating a healthy diet and exercising regularly.

A Healthy Eating Secret
Porridge for breakfast is good for the health of your heart. The 3g of soluble oat fibre in every bowl of porridge helps to keep cholesterol levels low. If your cholesterol level is already high, you can reduce it by up to 23% by eating porridge regularly, with low-fat milk. For each percentage point drop in cholesterol level there is a 2% decrease in the risk of developing heart disease. Porridge contains less fibre than oat bran, but it loweres cholesterol more effectively.

Your Heart Needs Carbohydrates
Whole grain, pulses and fresh fruit and vegetables are extremely important for a healthy heart. They are rich in vitamins and minerals, including the antioxidant vitamins C and E, and the minerals, calcium, magnesium and potassium, all which help to keep blood pressure under control. Fruit and vegetables are also the richest sources of flavonoids and carotenoids and some, such as onion, garlic and celery, may be particularly good for the heart. Unprocessed carbohydrate fod are rich in dietary fibre, which helps to lower cholesterol levels and is also helpful for weight control.

The daily diet should include several servings of whole-grain or other high-fibre food, starting with breakfast, because people who begin the days this way have, on average, the lowest cholesterol levels. In addition, 3-5 servings of vegetables and 2-4 servings of fruit should be eaten each day, raw or lightly cooked. These are rich in potassium and naturally low in calories and salt, which increases blood pressure in some people.

Protein And Your Heart
Protein intake should be restricted as suggested in the Optimum Diet, and most of it should come from vegetable sources. However, white meats such as skinned chicken and white fish contain low levels of fat.