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It seems that doctors are stressing a healthy diet more than ever before because of the increase in obesity -which is becoming more popular in the U.S. than in any other country. With our busy lifestyle and the many choices of fast food restaurants Americans are falling deeper and deeper into an unhealthy lifestyle that is causing heart problems in both children and adults.
When we eat foods that are high in fat and sugar we are raising our blood pressure, increasing our cholesterol, and clogging our arteries - which can lead to obesity and also a serious heart condition known as atherosclerosis. That is why it is important for us to get a good portion of healthy meals throughout the week. By doing this you have the ability to slow down heart disease and may even have the chance to reverse the effects all together.
You need to start yourself and your whole family on what we like to call a heart healthy diet that will reduce the amount of LDL cholesterol that your body produces. There are several things to remember when you are starting this new diet that will help you to stay on course:
1. Vegetables, fruits, legumes, and whole grains are some of the best foods that will help to fight against bad cholesterol. This means that we need to add them more into out diet. Try eating a fruit every morning and maybe veggies for a snack instead of the usual chips.
2. Just because we want everyone to have a healthier diet doesn't mean that you have to cut out everything that is considered junk food and unhealthy for you. All you need to do is to cut back on the amount that you consume. Try buying foods that are labeled "light" or ones that have a low amount of saturated and trans fat. Keep an eye on the calories that you consume.
3. Most of us only prefer one type of protein - but this is not always good for our bodies. If we eat too much of one than we will be denied the nutrients that are found in the other choices out there. It is important to switch things up and to balance out a few different kinds of protein. Try eating beef and chicken one week and maybe turkey and fish the next.
4. Eating too much of dietary cholesterol could work to raise the blood levels of your cholesterol making you much more at risk for heart problems. Because of this we recommend that you limit the amount that you consume - which will also help you to cut out all of those saturated fats and cholesterol in your diet. Keep in mind that as you limit these foods you will find that you have more energy throughout the day.
5. Many of us can skip meals due to our busy lifestyles. Some of us do it to try to lose weight. This is a bad idea and what many of us don't realize is that we end up overeating during the next meal. It is important to eat the normal breakfast, lunch, and dinner meals. In between these meals try snacking on something small - which will help to keep the cravings at bay and can control your blood sugar. Remember though to eat fruits or vegetable during this time instead of something that is high in fat. The goal is to keep that cholesterol at bay and this help that.
6. Having high blood pressure can raise the amount of LDL cholesterol that your body produces. One way that we can get high blood pressure is from too much salt in our foods. Cut down on the salt you use. It may not taste as good as you would like - but after awhile you will get used to the taste and you will enjoy it.
7. Drinking water is one of the most important things. Many of us will drink coffee, soda, tea, and even alcoholic drinks - but will stay as far away as possible from H2O. All of those drinks are filled with sugar and caffeine that will not only slow as down (after a slight caffeine rush) but will also work in building up LDL cholesterol from all of the calories and sugar that is in them. It is important that we drink at 32 to 64 ounces of water everyday. Not only will this help us to feel more energized - but it will also help to keep our body healthy.
Tip: In order to make water more satisfying try eating something sweet with it or something that is a slight bit salty. This will help your body to crave it. Remember not to pick something that is too salty. Also try pouring fresh lemon juice into it. This will give it taste and will also help your metabolism to speed up.
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