5 Foods That Lower Risk of Heart Disease and Stroke

The best way to lose weight is to eat less food than you burn in a day. However, many people find it hard to follow this diet because they are too busy in their career and other activities. For those who cannot change their lifestyle, the best alternative for them is a healthy diet. A healthy diet helps to keep or improve general health: nutrients, fluid, carbohydrates, and adequate food intake.

A healthy diet should provide you enough nutrients, fluids, and carbohydrates so that your body can perform at its optimum level. First of all, you should drink at least eight glasses of water a day. In addition, choose a good and nutritious fruit juice, vegetable juice, or cereal for your breakfast. Eat oats, barley, oat bran, wheat bread, and other grain products for breakfast. After eating, chew your food well before swallowing to remove the food particles in your mouth.

A healthy diet should include foods high in sodium, calories, fat, and protein. Sodium is often called the salt of life because it regulates blood pressure, yet it is an essential nutrient. You can get sodium from sodium chloride and potassium chloride, which are found in table salt and canned goods. You may also get sodium from fish, poultry, red meat, dried beans, dried fruits, junk foods, processed meats, cheese, dairy products, egg yolk, and anchovies.

Calcium is important for strong bones and teeth. Therefore, eat foods high in calcium, such as cheese, milk, yogurt, and other dairy products. Get fiber from whole grains, dried beans, fresh fruits, vegetables, legumes, nuts, seeds, and soybeans. Grass-fed meats have a high amount of zinc, an important mineral for healthy bones and teeth.

Eating five portions of fruits and veggies every day is the recommended daily intake for most Americans. However, these two food groups are very low in nutrients. Fruits and veggies are rich in vitamins, minerals, and antioxidants. They are also low in calories, making them poor choices for snacks. Because they are low in calories, you must snack on foods high in nutrients, which include whole grains, beans, fresh fruits, vegetables, legumes, nuts, seeds, and soybeans.

The good news is that fats are an important nutrient, but not if you are a male or female. Men need to eat foods high in unsaturated fats, such as those found in nuts, avocados, olives, and nuts. In contrast, women need to eat foods high in saturated fats, such as those found in fatty meats, butter, cookies, hot dogs, chips, and other fast food restaurants. Saturated fats increase cholesterol and increase the risk for heart disease. While we are discussing men and women, do note that men can eat saturated fats as well as women, as long as the butter or fats have no hydrogenated oil.

One nutrient group that most people ignore or completely forget about when planning a diet is water. Your body needs a minimum of 1.2 gallons of liquid per day. Water helps you stay hydrated, flush toxins from your system, and keeps your bodily functions operating properly. To help boost your immune system, make sure to drink at least eight glasses of water per day. If you feel thirsty, remember your body needs to get rid of toxins and replace what is lost during your daily waste removal.

Finally, nuts and seeds are beneficial for your overall health and nutrition. They contain antioxidants, which have been proven to lower the risk of heart disease and cancer. They lower your cholesterol and keep your stomach full longer, so you don’t eat as much. They contain vitamins A, B, E, and K, which are important to the proper functioning of your nervous system and to your overall health and well-being. Nuts and seeds are also rich in protein and minerals, which make them an important part of your diet if you’re trying to build muscle and lose fat. Try adding a handful of nuts or seeds to a salad, cereal, or oatmeal for a delicious and nutritious snack or to help soften your skin after a long day at work.