Eating Habits for Heart Disease

Yes, it’s been a while…

NOW.

Does heart disease run in your family? Don’t stress, just take control!

There are dietary choices that you can make to lower your own risk and control your health.

Cardiovascular diseases , a group of diseases that include conditions that affect the heart or the vascular system such as coronary heart disease, peripheral arterial disease, and even pulmonary embolism, are the most common causes of death

Eating Habits You Must Follow If Heart Disease Runs In Your Family

Here are some habits to take on if you have a higher risk of heart disease:

1. Eat Walnuts: Walnuts are the only tree nut that is an excellent source of alpha-linolenic acid (ALA). Research has shown that consuming foods high in omega-3 ALA may help reduce the risk of heart disease through anti-inflammatory effects. 
2. Cook and eat with Olive oil: olive oil is a source of monounsaturated fatty acids and polyphenols, which with high antioxidant properties. “every 10 grams of extra-virgin olive oil per day reduced Cardiovascular diseases risk by 10%.
3. Eating more fruits: helps reduce your risk of being affected by cardiovascular disease. This is thanks to the vitamins, fiber, minerals, and phytochemicals that you get from fruits.
4. Drink some green tea: Linked to lower risk of Cardiovascular disease, along with lowering risk of cancer, boosting brain health and more. Secret Effects of Drinking Green Tea
5. Use sodium-free herbs and spices instead of salt in your meals. “Strong evidence indicates that reduction of salt intake lowers blood pressure and reduces the risk of cardiovascular disease (CVD). The WHO has set a global target of reducing the population salt intake from the current level of approximately 10 g daily to <5 g daily. PUBMED
6. Avoid ultra-processed meat and eat fish, poultry, and nuts instead: “Ultra-processed meats that are cured, smoked, or otherwise preserved have been linked to increased CVD risk thanks to the presence of certain components like sodium, nitrates, and L-carnitine that may lead to elevations in blood pressure, worsening oxidative stress, greater lipid peroxidation, and unfavorable alterations of the gut microbiome.”
7. Eat a Mediterranean diet: this diet is a lifestyle more than a diet and incudes olive oil, nuts, seeds, fish, whole grains, fruits, and vegetables. It is a good way to lower CVD as they limit fried foods, concentrated sweets, and many types of meat.

All this to say, if you come from a family with prominent risk of Cardiovascular disease, take control and begin by managing your lifestyle through some healthier habits.

Protein: How Much is Enough?

 

Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition.

According to Harvard Health Blog

Giving your body what it needs is crucial for the survival of the Fittest and Happiest.

Remember: Your own personal needs may vary based on multiple factors including your age, sex, activity level, and weight loss goals.

The Recommended Dietary Allowance (RDA- which is the amount of a nutrient you need to meet your basic nutritional requirements) for protein is a 0.8 grams of protein per kilogram of body weight. This is the minimum amount you need to keep from getting sick and for optimal health. That is 0.37 gram per pound of body weight.

The United States Department of Agriculture (USDA) suggests 15 to 20 percent of your calories should come from protein.

If you exercise heavily, you must be wary that you will definitely need more protein than an average sedentary person, so as to almost double your protein amount.

Here is a chart for you to base on:

Minimum Daily Protein Requirements 

Weight in lbs.	Minimum Protein	Athletes Minimum
100	37 grams	74 grams
110	40 grams	80 grams
120	44 grams	88 grams
130	47 grams	94 grams
140	51 grams	102 grams
150	55 grams	110 grams
160	58 grams	116 grams
170	62 grams	124 grams
180	65 grams	130 grams
190	69 grams	138 grams
200	72 grams	144 grams
210	76 grams	152 grams
220	80 grams	160 grams
230	84 grams	168 grams
240	87 grams	174 grams
250	91 grams	182 grams
260	95 grams	190 grams
270	98 grams	196 grams
280	102 grams	204 grams
290	105 grams	210 grams
300	109 grams	218 grams

Very Well Fit

Where are the Best Sources to get your Protein?

Protein comes from both plants and animals. The best protein source is one without extra fat, sugar or sodium.

Lean meats, poultry, fish, seafood, eggs, plants based, and dairy products are all excellent sources of protein.

Choosing lower-fat cuts of meat or removing the skin from chicken and turkey is a good way to cut extra calories you may not want or need.

Cold water fish such as salmon, tuna and herring make good protein choices with their richness in omega-3 fatty acids.

Legumes, nuts and seeds are also good sources of protein, not to forget that even vegetables and grains have small amounts of protein which we may neglect.

What is in a Serving?

Here is where many protein eaters go wrong. One serving of protein is equal to one egg, 3 to 5 ounces of meat, poultry or fish, 1.5 ounces of cheese or about 12 walnuts. So a serving of meat, poultry or fish is about the size of the palm of your hand, and a serving of cheese is the same size as two dice (regular 6-sided dice, not 12- or 20-sided extra-large Dungeons and Dragons dice).

According to Shereen Lehman, MS

Go about your day today and bare in mind this piece of information that can change how you feel about yourself and how much satisfaction your body can reach. Protein is an essential part of your day and should be taken seriously. Athletes especially should really focus on upping the daily serving, as you may notice a change in performance, energy, essence of life.

Have a wonderful weekend friends and sorry to have been MIA. Stay Tuned for more!

Greek Wanna Be? You Should be!

The Mediterranean diet has been proven to be the answer.

Recent studies now show that eating Mediterranean foods with a rich diet in fish and chicken, fruits and vegetables, nuts, whole grains, olive oil and legumes, Greek food that is, minimizes your risk of heart disease.

See more stats for more assurance…

http://m.arcamax.com/health/healthtips/s-1623486?ezine=27

I am off to have some Greek food now, hope you get inspired…