Twelve Steps for Heart Healthy Eating

Even you are on medications, following heart healthy eating pattern help to further reduce the risk of heart diseases. Medication is not everything. What you have to do is have fun and enjoy your healthy meals. 

 

1. Never miss three important meals; breakfast, lunch and dinner. 

2. Olive oil, canola oil, peanut oil and avocado can reduce LDL cholesterol level.

3. Add cereals to your breakfast drink and have some whole oatmeal before you start your day.

4. Choose low fat milk or low fat milk products everyday.

5. Say no to chips, high fat crackers and ice cream.

6. Rarely include deep fried food and butter in your meal. Avoid cream and sour cream.

7. Drink plenty of water everyday and avoid the intake of alcohol.

8. Fish and soy products are recommended to be eaten everyday.

9. Have variety of fruits and vegetable everyday. Make them into special snacks or salads.

10. If possible, prepare meals at home and no fast food anymore.

11. Use less sugar and less salt when preparing meals.

12. When buying food products, read the labels carefully. Choose foods with low sodium, saturated fat, trans-fat, and sugar.

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Goat Milk As A Substitute For Cow Milk

Some food products like yoghurt, cheese and milk powder, are made from goat milk. Other than cow, goat also is a main supplier of dairy and meat products. The demand of goat milk is increasing because of the growing population of people. The old says “goat being the cow of the poor people” could be relevant to people with low economy status due to the price is cheaper than cow. The increasing demand of goat milk in many developed countries is because of the increasing production of yoghurt and cheese. Some people prefer goat milk instead of cow milk. This is because cow milk can cause allergy and gastrointestinal problems to some people.

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Use Vegetables to Manage Your Weight

Vegetables have low in calories which can help you to lose weight. Vegetables are very important as a part of healthy diet. They provide a bundle of vitamins and minerals for your body. There is no single vegetable provides all nutrients that we need everyday. Eat plenty of varied vegetables everyday to get sufficient vitamins and minerals for healthy body. There are many ways to lose or maintain body weight. Using more vegetables with grain products, lean meats, beans and nuts is a safe healthy diet. Including vegetables into your meals not only help you to reduce weight, but it also helps to reduce the risk of cancers, heart diseases, strokes, eye and digestive problems. 

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Reducing Cholesterol With Oats

Cholesterol is important to our body but it should be at normal levels. If the level is too high, it becomes danger that puts us at very high risk of heart attack. The main functions of cholesterol are as part of making cell walls, producing vitamin D and making certain hormones.

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Monounsaturated Fatty Acids (MUFA)

Monounsaturated fatty acid (MUFA) is called as a ‘good fat’. MUFA has one double-bonded (unsaturated) carbon atom. Foods made up mostly of MUFA are liquid at room temperature and changed to solid when they are chilled. There are many examples of MUFA including vegetable oils such as olive oil, canola oil, sunflower oil, peanut oil, sesame oil, sunflower oil, avocado and nuts such as almonds and peanuts.

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