Reading the labels of food products it is important to know the intake of saturated fat, polyunsaturated, and monounsaturated. You will know the amount of soluble fiber and vitamins that can prevent heart disease.
Here are some important tips from Janet Tietyen and Darlene Forester, food and nutrition experts from the University of Kentucky College of Agriculture. By following these guidelines, at least you can reduce risk of heart disease.
1. Fat contains twice as many calories of protein and carbohydrates. This calorie-dense sources contributing to overweight, which is a risk factor for heart disease and other health disorders.
2. Limit your total fat intake 30 percent of your daily calories. For a 2,000 calorie diet, mean no more than 67 grams of fat per day. Fat lot comes from meat, dried food, some milk derived products, as well as additional ingredients in mayonnaise and salad dressings.
3. Saturated fats should be limited to no more than 10 percent of your calorie needs. People with a 2,000-calorie daily diet should not consume more than 22 grams of saturated fat. Less than that is better for heart health. Saturated fats will be solid at room temperature. Usually derived from animal foods and coconut oil.
4. Add monounsaturated fat and doubles as part of the total fat intake. Peanut, soybean, and olive oil is the best source for monounsaturated fat, while corn and sunflower oils for polyunsaturated fats. In addition, some types of fish contain omega-3 fatty acids, a type of polyunsaturated fat. Content-rich fish such as some types of salmon, sea trout, mackerel, and halibut. Add fish to your diet for at least three times a week.
5. To increase the soluble fiber in your diet, the consumption of nuts at least twice a week.
6. Enter the oats and bran as a major part of your diet. Can be served as a cereal or added to muffins or pancakes, even a cake.
7. Consumption of vegetables and fruit, at least five servings per day, to meet the needs of soluble fiber and other nutrients to stay healthy heart.
8. Folic acid, vitamin B, can help prevent heart disease by protecting blood vessels from damage caused by homocysteine, the product formed from the metabolism of protein in the body. Folic acid is a derivative of Foliage, found in the leaves of green vegetables, nuts, and fruits that contain citrus like oranges. Folic acid is mostly obtained from grains, such as bread, flour, pasta, and cereals.
9. Research indicates that vitamin C, E, and beta-carotene to produce antioxidants that help prevent oxidation processes that contribute to heart disease. Vegetables and fruits are the main foods rich in vitamin C and beta-carotene. Unsaturated vegetable oil and milk is usually rich in vitamin E
1. Fat contains twice as many calories of protein and carbohydrates. This calorie-dense sources contributing to overweight, which is a risk factor for heart disease and other health disorders.
2. Limit your total fat intake 30 percent of your daily calories. For a 2,000 calorie diet, mean no more than 67 grams of fat per day. Fat lot comes from meat, dried food, some milk derived products, as well as additional ingredients in mayonnaise and salad dressings.
3. Saturated fats should be limited to no more than 10 percent of your calorie needs. People with a 2,000-calorie daily diet should not consume more than 22 grams of saturated fat. Less than that is better for heart health. Saturated fats will be solid at room temperature. Usually derived from animal foods and coconut oil.
4. Add monounsaturated fat and doubles as part of the total fat intake. Peanut, soybean, and olive oil is the best source for monounsaturated fat, while corn and sunflower oils for polyunsaturated fats. In addition, some types of fish contain omega-3 fatty acids, a type of polyunsaturated fat. Content-rich fish such as some types of salmon, sea trout, mackerel, and halibut. Add fish to your diet for at least three times a week.
5. To increase the soluble fiber in your diet, the consumption of nuts at least twice a week.
6. Enter the oats and bran as a major part of your diet. Can be served as a cereal or added to muffins or pancakes, even a cake.
7. Consumption of vegetables and fruit, at least five servings per day, to meet the needs of soluble fiber and other nutrients to stay healthy heart.
8. Folic acid, vitamin B, can help prevent heart disease by protecting blood vessels from damage caused by homocysteine, the product formed from the metabolism of protein in the body. Folic acid is a derivative of Foliage, found in the leaves of green vegetables, nuts, and fruits that contain citrus like oranges. Folic acid is mostly obtained from grains, such as bread, flour, pasta, and cereals.
9. Research indicates that vitamin C, E, and beta-carotene to produce antioxidants that help prevent oxidation processes that contribute to heart disease. Vegetables and fruits are the main foods rich in vitamin C and beta-carotene. Unsaturated vegetable oil and milk is usually rich in vitamin E
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