Some on the heart health of seven kinds of ideas, some correct and some wrong, see what your idea needs to be updated.
These four approaches are wrong
To maintain a healthy heart, I just abide by a low-fat diet on the line
Have a heart-healthy recipes need to include a useful body fat. To efforts to control the intake of saturated fat because saturated fats raise cholesterol levels. To avoid the intake of trans fatty acids (many processed biscuits, cookies and other snacks in there), this fat is particularly dangerous. Try to unsaturated fats (olive oil, canola oil, peanut oil, sesame and corn oil, nuts, etc.) instead of saturated fat, which helps lower cholesterol levels. In addition, we control the calories and food intake, which is composed of an important factor in heart-healthy recipes.
Never allow yourself to be the only way to eat
If you usually can keep the heart healthy recipes, and occasionally eat a rich dessert or a steak is no problem. Eat nuts, dark chocolate and drink alcohol are also good for the heart, as long as you, but quantity.
My total cholesterol level is low, you can sit back and relax
Total cholesterol level can not fully reflect the situation. Depends on LDL (low density cholesterol) and HDL (high density cholesterol) levels, the former high levels increase the risk of coronary heart disease risk, if the latter is high, we can reduce this risk.
You can have unlimited consumption of heart-healthy olive oil and canola oil
Even if the "good" fat in also contains some saturated fat. And vegetable oils contain saturated fat with calories contained in the same.
These three views are correct
Egg damage the heart as previously thought not serious
Eggs not previously thought the heart killer. Nutrition experts recommend a daily intake of cholesterol of 300 mg or below in each egg yolk contains 215 milligrams of cholesterol, so you eat 2 to 3 week egg is appropriate.
Using margarine instead of butter will help lower cholesterol.
Overall, soft or liquid margarine that contains saturated fat than hard margarine, which may contain harmful trans fats. Nutrition experts suggest that as consumption of margarine containing plant sterols, which help lower cholesterol.
If you are concerned about their cholesterol levels, reducing saturated fat diet lowers cholesterol more important than
The saturated fat in food than anything you eat can increase blood cholesterol levels are.
To heart health, you should consider adding the following five kinds of table is conducive to cardiovascular health food, should also eat three kinds of food.
5 kinds of food should eat
--- American Heart Association recommends fish and more fish, especially salmon, mackerel and albacore tuna are more like fatty fish, eat at least twice a week. These fish are rich in Ω-3 fatty acids can reduce the risk of coronary heart disease.
--- Recent studies have found that soybean, soybean, soy milk, soy products like tempeh can reduce the body's total cholesterol and LDL levels while raising HDL levels. U.S. Food and Drug Administration to allow soybean producers in the product package statement, the daily intake of 25 grams of soy protein can reduce the risk of heart disease.
Beans and nuts --- Researchers at Harvard School of Public Health following a heart attack on a group of survivors of the investigation. Their latest survey found that eat 1 / 3 cup dried beans can reduce the risk of heart attack 38%. Almond, pecan and peanut all help to protect the heart, but only for a day to eat one (about 42.5 grams).
--- Oats contain oat fiber not only reduces the body's total cholesterol and LDL levels, but also lower blood pressure.
--- Garlic Garlic contains compounds that help lower cholesterol. The researchers also noted that garlic had lower blood viscosity and antioxidants, can prevent a heart attack.
The three kinds of food should not eat
Red meat: The meat contains a lot of blocked arteries of saturated fat, is not conducive to heart health.
Soft drinks: soda contains a lot of simple sugars and calories, obesity among children and adults is one of the food.
French fries: French fries contain saturated fat and trans fat, will cause people to obesity, increased risk of heart disease.
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