Healthy eating you away from the heart

Why will lead to high-fat, heart disease do? This is because the high-fat food will be dependent on cholesterol in the blood vessel wall, the formation of blood clots, to stop interference with the flow of blood, the risk of heart disease. Cholesterol is a fatty substance, which contains the structure of multi-ring and at least one hydroxyl group (-HO), on cell structure and function is important, but if the level exceeds the ideal of a certain harm heart health. Ideal cholesterol (LDL) less than 100mg/dl; good cholesterol (HDL) is higher than 60mg/dl; total cholesterol less than 130mg/dl.

Regular consumption of animal fats will raise bad cholesterol, in particular, certain foods contain high cholesterol, for example, the following foods, each containing 84 grams of cholesterol are: shrimp: 165 mg, bovine kidney: 329 mg, liver: 410 mg, caviar: 500 mg, bovine brain: 1697 mg. General recommendations, the adult daily cholesterol intake to no more than 300 milligrams (mg) as a standard. If the excessive consumption of such high-fat food, blood clots can cause the accumulation of blood vessels, the heart of the load is self-evident. This shows that the prevention of heart disease, proper diet plays a very important role. Want health, we should bear in mind the following tips on diet.

U.S. scientists announced on the 6th of the latest study found that eating several consecutive high-fat diet can lead to disorder clock, thereby forming a vicious cycle may eventually lead to suffering from obesity and diabetes. Experts say training from an early age to eat less high-fat foods have grown up good habits can reduce the risk of heart troubles.

In recent years, as a result of a heart attack was claimed the lives of more and more people in the medical profession, heart disease was second only to cancer as a killer disease in the city. Therefore, how to become effective in preventing heart disease many topics of common concern. Chicago, Northwestern University research team in the medical journal "Cell Metabolism" reported that tests carried out on rats showed that high-fat food will destroy the body's circadian rhythm, which leads to vicious cycle of confusion of some metabolic process, which may increase the obesity and diabetes risk.

Tip 1: high cellulose

High cellulose diet on heart disease prevention is very important. Because of fiber to help move food in the digestive system, blood vessels will help to get rid of cholesterol in excess, at the same time fight against colon cancer, adult daily intake of 25-35 grams of cellulose should be. Studies have found that high-fiber diet, can reduce the chance of heart attack 41%, from the day-to-day diet, 10 grams of food per day increase in cellulose could be reduced 26 percent chance of suffering from coronary heart disease. Although there are many supplements of cellulose, but cellulose is the best intake from fresh food. In general, all plants (vegetables, fruits and grains) contain cellulose, which, with certain foods rich in cellulose, should be regularly consumed, such as wheat flour, cereals (cooked), beans (cooked), West orchids (cooked), orange, potato (skins), brown rice (cooked). In addition, the majority of refined foods, only contains a small amount or even without food cellulose, the proposed maximum daily consumption of 20 to 30 mg.

Tip 2: to reduce homocysteine concentration

Homocysteine also known as high-cystine (Homocysteine), is a harmful amino acid, if the blood is too high homocysteine concentration, heart disease and stroke has also increased. Research has found that regular coffee drinking a lot of people, the body of homocysteine than those who do not drink coffee by about 60%, so to avoid a large number of drinking coffee.

Let the blood levels of homocysteine levels to maintain health, it is necessary to adequate folate intake (Folate), adult daily intake of folate should be between 300-400 micrograms (mcg), and pregnant women need 600 micrograms. In fact, the Hong Kong Research on drug treatment agencies have confirmed that folic acid (the main source of vegetables) to improve the function of blood vessels. Source of folate, many, such as 1 cup orange contains 75 micrograms of folate, other examples such as: 1 cup raw spinach contain 109 micrograms, 1 cup pineapple juice containing 58 mg, 1 cup beans with 255 micrograms.

Tip 3: sufficient quantities of vitamin B6

In addition to folate, the vitamin B6 also helps to reduce homocysteine. Research in foreign countries means, the regular intake of vitamin B6 and folic acid patients suffering from heart disease, only 45 percent of ordinary people around, showing adequate intake of vitamin B6 for the prevention of heart disease have a certain usefulness. Adult males of the recommendations of 1.3 to 1.7 mg per day (mg), females 1.3-1.5 mg for pregnant women was 1.9 mg.

Vitamin B6 of the main sources of food include: yeast powder, rice, meat, poultry, vegetables, fish, potatoes and bananas. The following foods, each 1 cup (about 100 grams) with the amount of vitamin B6: lanterns chopped Law: 0.25mg, sesame: 1.08mg, a banana, about 0.66mg.