All the foods that you eat affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can gradually cause a build-up in your arteries. That build-up slows down the blood flow and blocks small arteries. If the blockage happens in an artery that carries blood to the heart muscle, you are at risk of suffering a heart attack. If the blockage happens in an artery that carries blood to the brain, you are at risk of suffering a stroke. The right diet helps keep your arteries healthy and clog free and reduces the risk of heart problems and stroke.
Following these tips will help you to maintain a healthy blood flow and therefore a healthy body.
? Eat less fat, especially butter, full fat cheese and other dairy products as these are full of saturated fats; also avoid the fat on all meats.
? Use non-stick vegetable oil sprays instead of oils.
? Buy lean cuts of meat, and eat fish, chicken and turkey instead of beef and other red meats.
? Choose low-fat dairy products e.g. skimmed milk, low-fat cheese, yogurt and margarine.
? Eat no more than 4 egg yolks a week the yolk is in theory about 60% pure fat, use egg whites as they are much lower in fat.
? Bake, boil, steam or grill foods instead of frying them, this will instantly cut down on fat content.
? Eat less take a ways, which are generally high in fat. Instead, eat more fruits, vegetables.
? Eat more wholegrain carbohydrates, i.e. wholemeal bread, brown rice, wholegrain cereals
? Eat more fruit and vegetables, aiming for at least five portions a day.
? Cut down on salt by eating less processed food, such as ready meals, and adding less salt to food.
? Eat a varied diet to help keep you out of unhealthy food ruts and make eating more enjoyable.
? Eat regular meals - although it doesn't matter when you eat your food, a regular routine helps most people to control their diet and their weight.
? Control your portion sizes so that over time, if not necessarily every day, the amount of energy you consume matches your level of activity.
? Try to be more physically active. Aim for 30 minutes of physical activity on most days of the week.
? Drink alcohol only within sensible limits.
More information on how to get on a healthy diet and stay on it! | |
