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Eating Healthy to Prevent Heart Disease and Diabetes

Eating Healthy to Prevent Heart Disease and Diabetes

Some foods are known to increase the risk of heart disease while there are other foods that protects against it. If effective measures are not taken to control diabetes, it can contribute to heart disease. There are many foods such as oily fish, fruits, vegetables, garlic, olive oil, legumes, soy, nuts, seeds, tea and fiber from wholegrain cereals that can help you protect against the disease.

Although diabetes is on the rise, in most of the cases it is preventable and in many cases it can even be reversed by taking effective steps to prevent and control the diabetes. This doesn’t mean you have to live a deprived life. In fact it is all about making healthy choices that are right for you. If you are able to get this right, you won’t be required to give up eating sweets entirely or restrict yourself to a lifetime of bland food. Follow these tips and you can enjoy your favorite food without feeling hungry or deprived. Diabetes diet is nothing but healthy eating plan that is high in protein, nutrient, low in fat and moderate in calories.

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Fish
Eat more of fish since it is a good source of protein and other nutrients. Many fishes like tuna, salmon, mackerel are good source of omega-3 fatty acids which is good in cutting down your risk of heart disease. According to the recommendations by the American Heart Association, servings of fishes rich in omega-3 fatty acids, per week is good for diabetes.

Fruits, vegetables, whole grains and beans
Plant foods are powerful in fighting heart disease besides providing vital nutrients and fiber.

Avoid artificial trans fats
Artificial trans fats raise your “bad” (LDL) cholesterol level. Some of the items that may have trans fats include snacks food, baked goods, fast foods, frozen pizzas etc. Sometimes even when the packaging says 0% trans fats, still they may contain some trans fats. Check for “partially hydrogenated oils” in the ingredient list. Those are trans fats.

Reduce your intake of saturated fat to no more than 7% to 10%.

Always check the label before buying packaged food from the shop. Check the label to see how much saturated fat is there in the servings of salad dressing, desserts, snack foods, fried foods, butter, sweets and.

Prefer using fats high in monounsaturated or polyunsaturated fats

While preparing food at home, prefer using fats high in monounsaturated or polyunsaturated fats, for example olive oil, canola and peanut oil. Restrict your fat intake even if they are good since fats contain empty calorie.

Add variety of protein food in your diet
Some of the protein rich foods that you can include in your diet includes, fish, poultry, lean cut meats, low-fat or fat-free dairy, nuts, beans, legumes and tofu.

Limit cholesterol intake
Do not take more than 300 milligrams of cholesterol per day from your diet.

Cut back on salt
Reducing your salt intake will help you control your blood pressure. Sometimes even without realizing we take too much of protein that comes along with packaged food.

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Increase Your Knowledge Of CPR

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