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admin | Weight Loss Fitness Program | 23.05.2013
Now, a new statement from the American Heart Association and American Stroke Association underlines the findings that the same plaque buildup in the arteries that causes heart disease can also impact the brain.
When plaque builds up and arteries harden, they deprive the heart and brain of blood—and that can lead to a heart attack or stroke.
Whether or not your blood pressure is raised, everyone can benefit by changing the food you eat in your diet.
But once you get used to the changes in your diet you will feel better your health will improve and will enjoy your food much more. Everyone can benefit from making changes to the foods they eat and their lifestyle to lower their blood pressure and therefore reduce their risk of heart attack and stroke. Making other lifestyle changes can also help to lower your risk of a heart attack or stroke. Changes you can make to your diet and the foods you eat that will help to lower your blood pressure. Good food is a very important part of our life and in no way should you see these changes as restrictive. The Department of Health recommends that everyone in the UK should eat at least five portions of fruit and vegetables per day but ideally you should be eating seven to nine portions. Fruit and vegetables also contain antioxidants, eg, vitamins C and E, which may play an important role in preventing heart disease. It is best to eat fruit and vegetables freshly cooked or raw, but if this is not possible, frozen, dried and tinned vegetables are better than none.
Eating lots of fruits and vegetables is the best way to get potassium, and you should not take potassium supplements (tablets) unless prescribed by your doctor. Most of us eat too much fat including too much saturated fat, which directly causes raised cholesterol and causes weight gain.
Eating too much sugar can lead to weight gain over time, which puts you at risk of high blood pressure. Very often the fat in these foods has been replaced by sugar to keep the same taste and so the normal version and the low-fat version can contain the same amount of calories. In general, African-Caribbean people are more sensitive to salt and traditional food is often made with salted fish or meat soaked in salt before cooking. If you are Asian then you are more likely to have a heart attack than other people in the UK.
Changing to healthy nutritious food is the most important way to lower your blood pressure and reduce your risk of a heart attack or stroke. Changes to the diet and food that you eat, as well as other changes in your lifestyle, will help you to lower your blood pressure and bring better health.
Reducing the amount of salt that you eat, and eating more fruits and vegetables, will lower your blood pressure.
Eating less saturated fat will help to lower your cholesterol, and this will lower your risk of heart attack or stroke. Changing the foods that you eat will help you to feel better and become healthier, as well as reducing your blood pressure and cholesterol and your risk of heart attack and stroke. Consuming two or more servings of salmon every week can reduce the risk of heart attack and other cardiovascular diseases by 30%. Walnuts contain plant based omega 3 fatty acids, folate and unsaturated fatty acids, which are very essential for the proper health of the heart.


Brown rice reduces the build up of arterial plaque, thereby reducing the risk of heart diseases.
Carrot contains alpha-carotene, a carotenoid and fiber, both of which are essential for heart health. Researchers have concluded that eating two and a half servings of spinach daily could reduce the risk of heart disease by 25%.
Red bell peppers contain high concentrations of Vitamin C, B complex vitamins, potassium and fiber, which are excellent for the heart health. A study conducted in 2006 found that regular consumption of green tea could lower the risk of death due to heart diseases.
Apply avocado spread to your sandwich or add cubed avocado to salad to increase the amount of heart healthy fats in your diet.
According to a study, people who consume legumes on a daily basis have a 22% lower risk of developing heart diseases as compared to those who do not. Studies have shown that yogurt can prevent gum diseases, which, if left unchecked, can increase a person’s chance of getting heart diseases.
Hence, you can decrease the possibility of cardiovascular diseases by eating these foods on a daily basis. By making changes to your diet you will help lower your blood pressure and improve your health. Cutting down on salt, eating more fruit and vegetables and eating less fat and saturated fat will all have a beneficial effect not only on your blood pressure but on your general health too, helping to increase your energy and make you feel better. There is strong evidence that sugar, which is digested and absorbed quickly by the body, can cause raised blood sugar and insulin levels which in the long-term may be harmful to your health, being linked to diabetes and heart disease. Sugary foods are high in calories and can lead to a quick energy rush followed by a slump afterwards. Your sugar or sweet receptors on your tongue will adjust. Many processed foods, particularly those aimed at children, contain large amounts of sugar, eg, soft drinks, sweets, breakfast cereals, cakes, biscuits, chocolate and snacks.
South Asian foods can be very high in saturated fat, particularly if ghee (butter) is used. Eating healthy foods, choosing low fat and low sugar foods and eating less, and being more active, is the best way. A heart healthy diet can reduce the risk of death due to cardiovascular disease by almost 80%.
Omega 3 fatty acids found in salmon prevent blood clotting thus protecting from heart attack.
Almonds come packed with heart favorable mono and polyunsaturated fatty acids, plant based omega 3 fatty acids and vitamin E. The anti-inflammatory properties of blueberries reduce the risk of cancer and heart diseases.
The benefits of pomegranates for the heart come from the highest levels of polyphenol, anthocyanins and tannins present in it.
Hesperidin, a plant chemical found in oranges, improves blood flow to the heart, protecting you from stroke.
Several researchers have shown that frequent apple eaters have the lowest risk of dying from stroke as compared to non-apple eaters. Researchers say that eating a small bar of dark chocolate on a daily basis can boost the body’s antioxidant reserves.


They are a good source of fiber and other nutrients that play an essential role in regulating blood pressure and maintaining heart health. A study conducted in Japan University found that people who consumed high levels of dairy products had the healthiest gums.
Besides the foods mentioned here, you also need to limit the saturated fat and cut down trans fat intake.
Changing what you and your family eat may seem difficult at first; old habits can be hard to change. If you do not take medication you may find that you are able to control your high blood pressure and lower it simply by eating different foods and being more active.
If you smoke, eat a lot of saturated fat and have high blood pressure you are at high risk of having a heart attack or stroke in the future. You can find out much more about how salt affects your blood pressure and ways to cut the amount of salt you eat on this page. This may cause you to feel sluggish and low in energy and can lead to cravings for more sugary foods, so that you eat too much and put on weight.
No single food can guarantee a healthy heart, but certain foods on combining can definitely help you avoid the emergency room. Stir in some chopped vegetables like spinach, celery, broccoli and capsicum with brown rice for a quick meal. Low density lipoprotein forms plaque in the arteries, narrowing the passageways and restricting the blood flow to the heart. Dark chocolate contains cocoa phenols, a flavonoid that promotes healthy blood circulation. Avocado also helps in the absorption of beta-carotene and lycopene, the antioxidants essential for heart health.
As the fiber is fermented, it produces changes in the fatty acids that help to inhibit the cholesterol formation.
These fats deposit bad cholesterol in the blood, increasing the risk of heart attack and stroke.
So, stopping smoking and cutting down on the amount of saturated fat you eat should also be included in the changes you make to your diet and lifestyle to lower your risk of a heart attack or stroke. Make sure you choose wild salmon, as farm-raised fish often contain heavy metals, insecticides and pesticides. Red wine contains procyanidin, an antioxidant that reduces cholesterol and improves the arterial health.
It also excretes excess sodium from the kidney, thereby contributing to healthy blood pressure. My main motto and objective in writing is to help you understand the fundamentals of health concepts to live a healthier and holistic life. Consuming two glasses of wine, a day is more than enough to reduce the risk of heart diseases.



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