Heart Healthy Diet - You Ignored All these days

This post is part of know how series. Let us understand more on healthy eating options and avoid heart failures.

Heart failure occurs when your heart muscle is unable to pump enough blood to meet your body's needs.

Since your heart cannot pump well your body holds on to salt and water. 

Low Sodium Diet

·      Sodium, also known as sodium chloride, common salt, table salt, or chemical compound NaCl

·      Sodium causes the body to retain fluid. Excess fluid places additional strain on your heart.

·      You must control the amount of salt you eat. Keep your salt intake to under 3000mg/day

If you are already on a diuretic, reduce intake to 2000mg/day

TIP: 1 tsp = 2400mg of sodium

Below are some tips on controlling your salt intake:

·      Read food labels and buy brands with the lower mg of sodium per serving

·      Take the salt shaker off the table

·      Salt should not be used in food preparation or at the table

·      Avoid processed foods (Example: ketchup or instant soups)

·      Avoid medications that are sodium based (Example: antacids)

·      Watch out for the words like: monosodium glutamate (MSG), soda (ex. baking soda), sodium carbonate, sodium bicarbonate

·      Substitute salt with other seasonings such as lemon juice, vinegar, herbs and spices, garlic or ginger

Foods That Are High in Salt	Foods That Are Low in Salt
Pickled foods (olives, salsa, dips) Lunch meats Instant foods (pudding) Most prepackaged foods (canned) Condiments (soy sauce, ketchup, gravies) Cheeses (especially cottage cheese)	Fresh fruits and vegetables     Hot cereals (oatmeal, but not instant)     Unprocessed meats, fish, poultry     Unsalted cottage cheese or milk     Unsalted peanut butter (unsalted nuts)      Eggs

Fluid Intake

The basic strategy for fluid intake = avoid excessive fluid intake and keep intakes consistent

• You need to limit your fluid intake. It is recommended that you drink no more than 4-8 cups or 1.0-2 litres per day. Measure and label your bowls and cups to help track your fluid intake.

• Fluids are anything that is liquid at room temperature. 

• (Example: water, juices, ice cream, popsicles, watermelon, celery or soup are some examples)

• Juices, tea, fruit drink/punch, soda, and sports drinks all contain sodium, thus they should be consumed in moderation.

Please share your tips, comments, suggestions with us, as always stay fit and healthy :-)

Eat Tomatoes to prevent heart attacks !! Shocking Truth Revealed !!

Heart disease and strokes are leading causes of death and permanent disability annually. they're to blame for many thousands of adults needlessly losing their lives annually. 

Thousands of adults also become partially or totally disabled after a having a attack or stroke. The risks of getting a heart or stroke are often reduced by lifestyle changes. some risk factors include obesity, high pressure, high cholesterol levels and circulation problems all of which diets play a serious part. 

Consequently, many of those deaths and disabilities can be prevented or reduced by eliminating the consumption of foods which are known to extend the risks of any of those conditions and increasing the consumption of health promoting foods. One food that excels in promoting heart health is tomatoes. 

Tomatoes are remarkable in their ability to positively affect heart health. they're among the foremost popular foods consumed which contain a good range of health-promoting benefits. 

There are thousands of types of tomatoes available everywhere the globe. they are available in an exceedingly large choice of shapes, sizes and colours. they vary from small cherry tomatoes to large beefsteak tomatoes. 

There are standard varieties and even heirloom tomatoes. they're available in various colors like yellow, orange, green and red

Tomatoes are acclaimed for the center health benefits they supply.

Tomatoes are known to lower cholesterol and triglyceride levels, they need also been shown to assist prevent unwanted clumping together of the platelet cells within the blood. this can be a awfully important think about lowering the chance of heart problems like atherosclerosis. they need also been shown to scale back stroke risk.

 

Tomatoes are known for his or her high antioxidant content. 

They contain a really rich concentration of the potent antioxidant, lycopene which is that the red pigment in tomatoes. Lycopene has the flexibility to neutralize free radicals that may damage cells within the body. Lycopene excels because the handiest antioxidant promoter of heart health.

Lycopene may have specific properties that enable it to guard cells in an exceedingly way other antioxidants might not. Sufficient levels of lycopene are shown to reduce the probabilities of these suffering an CVA. this kind of stroke is caused by a blood and it's the foremost common style of stroke. Tomatoes also contain phytonutrients which support heart health.

 

Additionally, they also contain high amounts of vitamin C, potassium, iron, manganese, beta-carotene and antioxidant.

Those seeking to cut back their chances of getting a attack or stroke should include tomatoes or tomato products in their diets on a usual or a minimum of several times weekly. select from a good sort of fresh tomatoes. canned tomatoes, juice, tomato sauces, sundried tomatoes and other types of tomato products. you'll see that by simply choosing to every heart healthy foods like tomatoes on an everyday basis you'll significantly reduce your risk of getting a coronary failure or stroke. this is often the explanation it's so important to incorporate heart healthy foods in your diet.