Top foods to keep your heart healthy
Friday 15 August 2008
Coronary heart disease is the biggest killer in the UK - more people die of a heart attack every year than of all cancers combined, and a sad statistic shows that it kills 85 mothers every day.
With the rising obesity figures we are running a risk higher than ever of seriously damaging our ticker. Exercise is one of the best ways to keep your heart healthy, but with our increasingly busy lifestyles it can be hard to fit it in our daily routines.
But with a few simple changes to your diet you could significantly lower your risk of an untimely and avoidable death.
Lower your cholesterol:
High cholesterol levels are one of the main factors that contribute to heart disease, so keeping an eye on your levels is important. Get your blood tested for all your cholesterol number – ideally it should be 130 or below.
Foods that actively lower your cholesterol include oats, barley, soy beans and nuts. Nibbling on one of these every so often won’t make a big difference, but if you combine several of these foods you could lower your blood cholesterol significantly within four weeks.
An added benefit is that if you fill up on oats, nuts and beans, you are less likely to munch on unhealthy snacks, which will help you to control your weight.
Reduce Inflammation:
Inflammation is caused by high cholesterol levels and plays an important part in heart disease. Oily fish rich in healthy omega 3 fats, such as salmon, mackerel, sardines and herring can significantly increase your chances of surviving a heart attack.
Eating fish regularly (especially coldwater varieties) can delay death within the hour of suffering a heart attack, leaving you more time to get to hospital or a doctor. Eating fish twice a week also benefits your brain power, as it can lower the decline in mental performance, so it's good for heart and mind.
For more information on a healthy diet, expert advice and a personalised meal plan go to www.closerdiets.com