{"id":40516,"date":"2019-02-27T21:24:27","date_gmt":"2019-02-27T18:24:27","guid":{"rendered":"https:\/\/www.lifeadvancer.com\/?p=40516"},"modified":"2019-02-27T21:24:27","modified_gmt":"2019-02-27T18:24:27","slug":"how-to-eat-a-heart-healthy-diet","status":"publish","type":"post","link":"https:\/\/www.lifeadvancer.com\/how-to-eat-a-heart-healthy-diet\/","title":{"rendered":"How to Eat a Heart-Healthy Diet to Beat Cardiovascular Disease"},"content":{"rendered":"

Eating a heart-healthy diet will be the number one thing you can do to naturally lower your risk of cardiovascular disease.<\/h2>\n

Cardiovascular disease has become the top cause of death for adults today and learning how to combat it with a heart-healthy diet will be imperative for optimal health and wellness.<\/p>\n

What Is Cardiovascular Disease?<\/h3>\n

This is also known as heart and blood vessel disease but this is a condition that includes numerous problems. It comes down to the condition of atherosclerosis which is a condition that is developed when plaque builds up on the walls of the arteries.<\/p>\n

This build-up narrows the arteries and makes it much harder for blood to flow through. It\u2019s like when you put a kink into a hose and the water can\u2019t really get through or stops altogether. The next big issue is that a blood clot can form, and this is also how the blood flow<\/a> can be blocked.<\/p>\n

Now, this is setting the stage for possibly fatal conditions such as a heart attack and stroke. This seems like a hopeless situation but fortunately, there are natural things you can do such as choosing to eat a heart-healthy diet<\/strong> which can lower your risk of cardiovascular disease<\/strong>.<\/p>\n

Here are 5 diet choices you should make to combat it.<\/h3>\n

1. \u00a0Eliminate Trans Fats<\/h4>\n

The first big thing you can do for a heart-healthy diet is not something to add it but to take away. Trans fats are where they hydrogenate vegetable oils and this leaves them solid at room temperature. It\u2019s an awful chemical substance that is in many foods because of a few reasons.<\/p>\n

First off it\u2019s super cheap to make. The next reason is it can make for a sugar substitute in products where they are wanting to have lower sugar. And probably the most important reason, it has a long shelf life which can reduce overhead costs for companies and allow their products to stay on shelves a lot longer.<\/p>\n

This leads to less wastage and creates much better profit margins. The problem when it comes to your health is we can consider this stuff poison. That might seem somewhat intense but this is the best way to look at it.<\/p>\n

These trans fats can lead to inflammation in your body and raise your bad LDL cholesterol while lowering your good HDL cholesterol<\/a> at the same time. Trans fats will show up in manufactured and packaged goods so if you eat a lot of these things you can be sure you\u2019re consuming trans fats.<\/p>\n

You need to also look out for the name \u201cpartially hydrogenated vegetable oil<\/span>\u201d as this is another way to classify a trans fat. If you see anything that says \u201chydrogenated<\/span>\u201d you want to steer clear. This is one of the main reasons to avoid anything that comes out of a package.<\/p>\n

If it has a long list of ingredients, you don\u2019t need it. You want to always opt for real whole foods that don\u2019t have ingredients because they ARE ingredients.<\/p>\n

2. Lower Your Saturated Fat Intake<\/h4>\n

Saturated fat should make up no more than 5-6% of your overall calories each day which if you\u2019re following a 2000 calorie diet would be around 11-13 grams of saturated fat. If you eat meat you want to go with the leanest sources you can find such as chicken breast.<\/p>\n

If you have heavier fatty cuts of meat, you can help yourself by trimming those off before cooking. You can also go with egg whites which are pure protein without the cholesterol. A yolk here or there isn\u2019t too bad as this is where all the good nutrients are if you do choose to eat them.<\/p>\n

In a heart-healthy diet you\u2019ll also want to limit<\/strong>:<\/p>\n