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I HEART my Heart :)

Start to show your heart a little love.

Simple changes you make will help to keep your heart healthy. Take a look of what you are eating.

Are you getting enough whole grains?

Whole grains contain all the 3 edible parts of grain: The inner germ, the middle endosperm and the outer bran covering.

This makes them rich in fiber, vitamins, minerals and many disease- fighting substances. People who eat 3 daily servings of whole grains ( 3 cups), have been shown to reduce their risk of heart disease by 25 to 35 %, according to the Mayo Clinic. 

Start your morning off right, and diverse your selection of whole grains.

Oat meals, one of the healthiest foods you can eat, are rich in  heart- healthy fiber, which reduces LDL cholesterol ( the bad one), without lowering the HDL cholesterol ( the good one).

Flaxseed is another simple way to incorporate heart- healthy foods into your diet. These small brown seeds are very high in fiber and one of the richest sources of Omega - 3 Fatty Acids which have the capability to lower cholesterol and triglycerides, LDL, blood pressure, and to increase HDL.

Whole grain products include as well breads, pastas, and cereals that are made with 100% whole grain and not with white processed flours.

How about your Omega- 3??

According to the American Heart Association, Omega-3 Fatty Acids decrease triglyceride levels and blood pressure ( hypertension).

fish oil is the best source of Omega-3. It supports the body's metabolism of cholesterol, as well as the cardiovascular system by helping the heart meet its energy needs.

That's why increase your consumption of white fish, salmon and oysters.

 

But is shrimps safe for cholesterol sufferer??

Shrimp is low in fat, but high in cholesterol. There is a big confusion about the fat and cholesterol amounts in shrimp. Shrimp is very low in total fat, and  high in cholesterol content. There are many people who will not eat shrimp because of its high cholesterol content.

BUT  dietary cholesterol intake has less an effect on blood cholesterol than the "bad” saturated and Trans fats

 In fact, less than half the cholesterol we take in through food is absorbed.  In other words, saturated fats, not dietary cholesterol are the primary reason for a high cholesterol level.

So high-cholesterol foods (such as meat, liver, and full fat dairy products) are  also high in saturated fat, . This is not true for shrimp, there is no saturated fat.

 

What if  I don't eat seafood??

Choose a fish oil supplement that is pure, independently tested and pleasant in taste.

A pure fish oil supplement means it is free from mercury, lead and other contaminants.

  Independently tested means that the fish oil meets international pharmaceutical standarts.

Pleasant in taste  means that it doesn't have a fishy taste or an aftertaste.

What you put into your body has a direct effect on your heart. By making  small changes, you can protect your heart :)

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Printed from: http://eatlikemira.com/2010/04/01/i-heart-my-heart/ .
© Eat Like Mira 2017.

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