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У девочки 9 лет обиильные жёлтые выделе

What is a Cardiac Diet?

“Cardiac diet” is an unofficial term for a heart healthy diet. This is a plan to eat plenty of nutrient-rich foods—fruits and veggies, whole grains, lean poultry and fish. And it also means avoiding saturated fats, trans fats, and excess sodium and sugar.

 “Following a heart healthy—or cardiac—diet would be recommended to someone who has high blood pressure, high cholesterol or any other history of heart disease, or to someone who has a family history of heart disease,” explains Lauren Kelly, MS, RD, CDN and founder of Kelly Wellness in New York City.

But even if you don’t have a cardiovascular health concern, sticking to a cardiac diet is important, since it can reduce risk of heart disease in the future, says Alice H.

Lichtenstein, DSc, Gershoff Professor of Nutrition Science and Policy at Tufts University.

In fact, this is the way we all should be eating. By limiting junk foods and adding more nutritious ones, you’ll be fueling your body with what it needs to stay healthy and possibly improve your overall health.

 “Following a cardiac diet can help you lose weight, lower your blood pressure, cholesterol and blood sugar levels,” says Kelly.

“It can even boost your energy because of your healthier food у девочки 9 лет обиильные жёлтые выделе Results vary from person to person, explains Dr. Lichtenstein, since they depend on a variety of factors, including what you were eating before you went on a cardiac diet, your lifestyle choices (exercise and smoking) and other risk factors.

Heart Healthy Foods

When you’re following a cardiac diet, it’s important to eat plenty of heart healthy foods, including fruits and vegetables, and foods rich in fiber and Omega-3 fatty acids.

Fruits and Vegetables

Fruits and vegetables and are undoubtedly healthful foods.

They boost your immune system, providing the nutrients your body needs and help reduce inflammation. Plus, the more fruits and veggies you eat, the less junk you’re liable to eat. At mealtime, American Heart Association recommends filling half your plate with veggies and/or fruits.

The good news is that every vegetable and fruit is good for you, as long as you’re eating them without added salts and sugars.

The more colors of the rainbow you consume, the greater variety of nutrients you’re getting.

“Vary your vegetables each day and try to pick more of the non-starchy options [like potatoes and sweet potatoes],” says Kelly. “I find that often the white or beige vegetables are forgotten about and viewed as not as nutritious, but these foods, such as onion, cauliflower, and mushrooms, are incredibly healthy.” She also recommends:

  1. Spinach
  2. Broccoli
  3. Cauliflower
  4. Bok choy
  5. Tomato
  6. Arugula
  7. Bell peppers
  8. Carrots
  9. Asparagus

Soluble Fiber

You probably think of fiber у девочки 9 лет обиильные жёлтые выделе good for digestion, but it’s also an important component of a heart healthy diet.

“One of the most important nutrients for heart health is soluble fiber,” explains Kelly. “Eating soluble fiber can help lower your cholesterol level and better manage blood sugar levels.” Aim for about 10 to 25 grams of soluble fiber per day; you can find it у девочки 9 лет обиильные жёлтые выделе flaxseed

Omega-3 Fatty Acids

Omega-3 fatty acids are found in fatty fish and in some nuts and seeds.

These good fats can reduce blood pressure, decrease triglyceride levels, slow the growth of plaque in the arteries and reduce the у девочки 9 лет обиильные жёлтые выделе of arrhythmias. Your doctor may prescribe an Omega-3 supplement if you’re on a heart patient diet but you should also be eating Omega-3-rich foods such as:

  1. Salmon
  2. Tuna
  3. Herring
  4. Sardines
  5. Walnuts
  6. Ground flaxseed
  7. Hemp Seeds
  8. Chia seeds

Have High Cholesterol?

Foods to Avoid

If you have high blood cholesterol or another cardiovascular health concern, there are certain foods you’ll want to avoid to keep your heart healthy.

One common misconception is that all high cholesterol foods should be avoided completely. “Cholesterol from your diet actually doesn’t affect your blood cholesterol levels like it was once у девочки 9 лет обиильные жёлтые выделе says Christy У девочки 9 лет обиильные жёлтые выделе, MS, registered dietitian at bistroMD.

“However, you do have to be careful because oftentimes foods high in cholesterol are also high in saturated fat, which needs to be limited on a heart healthy diet.” In other words, don’t indulge in bacon and whole milk.

But go ahead and eat eggs, salmon and shrimp even though they have cholesterol, since they’re not high in saturated fat.

Instead of focusing on high cholesterol foods while on a cardiac diet, avoid trans fats and saturated fats and foods high in salt and sugar.

Trans Fats and Saturated Fats

“Overall, we are more concerned about trans fats raising our blood cholesterol [than we are concerned about high cholesterol foods],” explains Kelly.

“It’s recommended you consume zero of this type of fat because it has been so strongly linked with heart disease.”

She explains that while trans fats have been ‘banned’ from processed foods, they’re still present in some foods in small quantities. For example, у девочки 9 лет обиильные жёлтые выделе jar of peanut butter could say it has 0 grams of trans fat but really contain у девочки 9 лет обиильные жёлтые выделе 0.4 grams per serving.

Several foods with “just a little” trans fat can add up to too much trans fat. So check the label and make sure the foods you’re eating don’t contain “partially hydrogenated oils.” This can include:

  1. Peanut butter
  2. Packaged cookies
  3. Packaged cakes
  4. Donuts and muffins

For a hearty healthy diet, avoid trans fat.

This means choosing baked or roasted foods over fried ones. Also eat red meat about once or twice a week (or less), and select lean cuts, such as sirloin or filet mignon.

Steer clear of:

  1. Fatty cuts of read meat (porterhouse, rib eye, prime rib)
  2. Any fried food

Saturated fats mostly come from meat and dairy products.

у девочки 9 лет обиильные жёлтые выделе

Avoiding foods high in saturated fat—and choosing healthier options—can lower your cholesterol level and boost your lipid profile. Fatty beef is an example of a food with saturated fat.

Also on the list is:

  1. Pork
  2. Lamb
  3. Poultry with skin
  4. Butter
  5. Cheese and other whole or reduced-fat dairy products
  6. Whole fat dairy

Salt

Too much salt in your diet is bad for your cardiovascular health. That’s because extra sodium increases blood volume in your blood vessels, raising blood pressure and making your heart work harder to pump it.

Eat 1,500 milligrams or less of sodium per day to keep blood pressure low.

Your first step is keeping the saltshaker off the table. “Instead, use herbs and spices or a salt-substitute such as Mrs. Dash,” suggests Kelly. Read the label on any pre-made spice mixtures, since often the first ingredient is salt, and you want to stay away from that.” Also be careful of hidden salt in the foods you’re eating. Anything over у девочки 9 лет обиильные жёлтые выделе mg of sodium per serving у девочки 9 лет обиильные жёлтые выделе a no-no.

And surprisingly, these foods may be high in sodium:

  1. Cereal
  2. Condiments
  3. Sauces
  4. Sweets (like cookies and cakes)

Sugar

Sorry if you’ve got a sweet tooth—researchers say eating too much sugar is connected to a higher risk of dying from heart disease.

Sadly, most of us eat too much. The average American eats about 22 teaspoons of sugar per day. However, the American Heart Association recommends women eat no more than 6 teaspoons of sugar a day (a.k.a. 24 grams or 100 calories) and men eat no more than 9 teaspoons a day (a.k.a. 36 grams or 150 calories).

To significantly reduce your sugar intake, avoid foods with added sugar, such as:

  1. Soft drinks
  2. Fruit drinks
  3. Candy
  4. Cakes, cookies and pies
  5. Ice cream
  6. Sweetened yogurt and milk
  7. Sweet breads and waffles

“Look out for secret sources of sugar like breads, cereals, yogurts, condiments and sauces,” says Kelly.

“Choose foods with less than 9 grams of sugar per serving.”

Credit: Kyoko Hasegawa Photography/Getty
Источник: http://www.cookinglight.com/eating-smart/heart-healthy-foods-fuel-cardiac-diet