Nutritional guidelines to prevent heart diseases(Part 1)

Eat foods low in saturated fat and cholesterol

The quantity and quality of foods that you take play a great role in the development of medical problems, such as heart diseases, andit has been established in several researches that foods rich in fatsand cholesterol are notorious and paramount in doing so. However, only the saturated fatshave been found to contribute in the development of heart diseases—and not all forms of fats. The so-called unsaturated, consisting mainly of themonounsaturated and polyunsaturated fats, are not incriminated as possible causes of the said diseases; therefore, they can be taken in moderate amounts.

Cholesterol is a fatty substance (lipid) which is either produced in the body or taken from foods. Biochemically, they can be formed in your body from saturated fats that you have previously taken in. This is the reason why you are often advised to limit your intake of red meat, such as beef, pork, and lamb, because they contain a lot of saturated fats. Another way of having increased cholesterol in your body is taking a lot of foods rich in it, such as quail and chicken eggs, animal-derived cooking oil, cookies and butter, and many more.

To help you avoid taking foods rich in saturated fat and cholesterol, every time you buy a packed food from a supermarket or a store, always look at the “Nutrition Facts”, and find out the saturated fat and cholesterol contents of the food stuff. Select the foods that contain the least amount of saturated fat and cholesterol. Therefore, it is not advisable that you go shopping for foods with very limited time to do it! Allot adequate time for your shopping, especially if your intention is to buy foods for yourself and your family members.

Limit your intake of salt

As you grow older, the capacity of your kidneys to eliminate excess salt that you took in from your diet is decreased. For this reason, you will reach a certain age wherein you retain unwanted salt because your kidneys could not eliminate them. When the concentration of salt in your blood is higher than what is normally needed, water which is normally inside your different cells will now enter your blood vessels, and this movement of water will increase your so-called intravascular volume—the blood volume inside your blood vessels—leading to increase in your blood pressure. Thus, when you realize that you cannot afford to take in more salt than what you used to do, limit your salt intake.

There are many ways of avoiding taking in more salt that what you need. Firstly, avoid eating out as much as possible. The reason for this is that you cannot control the amount of salt that is mixed in your meals in the restaurants and other establishments which cater to serving foods to customers, in contrast to what is cooked at home wherein you could instruct your cook to limit the amount of salt admixed in it. Secondly, if you are eating out and find out that the food(s) you ordered is(are) very salty, discontinue taking it (them)! It seems that you would be wasting money when you do it! However, it is good for your health, and it will prevent you from having your blood pressure increased! Thirdly, whenever you buy packed food, always look at the “Nutrition Facts”, and look at the salt or “sodium” content. Select food(s) with the least amount of salt—less than 7% as much as possible. Expect, however, that when you are buying processed food(s), that the salt content is relatively high; thus, as much as possible, resort to buying fresh foods and cook them at home—if needed.

(To be continued)

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