Healthy foods that may diminish your risk of heart disease
Being told that you're a candidate for heart disease can and should have very real implications for your outlook on lifestyle, diet and exercise. At the same time, there is no need to despair - century upon century of studies have rendered western doctors quite knowledgeable in the approaches most likely to help you change your life for the better, and they needn't involve taking potentially harmful statin drugs. If you've already got heart disease, get ready to buckle down, because these changes should stay with you for the rest of the time you spend on this earth. If you're looking for prevention rather than cure, well, you're a lucky character. You have the power to virtually ensure your own health for years or decades to come.
Obviously, one of your first considerations should be cholesterol. It's a little known fact that cholesterol is essential for life - it's found in the cell membranes and transported in the blood plasma of all animals. Unnaturally high levels of cholesterol are, however, associated with atherosclerosis, the occlusion and tightening of the arterial pathways through which blood flows, the consequence being increased blood pressure and risk of a heart attack and other kinds of disease. But not all cholesterol is created equal. It's LDL cholesterol that's out to get you, levels of which should be carefully monitored in individuals with heart disease or high blood pressure. Functional HDL cholesterol levels, on the other hand, are a good sign, as HDL can remove cholesterol from cells and keep your heart healthy. HDL levels are mostly determined by your genes - the reason some people can eat as much saturated fat as they like and die at ninety five, while others might die from congestive heart failure in their thirties. But there is evidence that HDL levels can be raised by diet, even as LDL levels are lowered.
Foods that lower LDL levels include shiitake mushrooms, walnuts, blueberries, salmon, garlic, avocado, black beans and dark green, leafy vegetables, including spinach and especially kale. These, as well as a variety of other delicious and natural foods can help build up your heart.
Aside from cutting out saturated and trans fats while upping your levels of monounsaturated fatty acids, another way to improve your HDL levels is through exercise. Running or cycling for half an hour five times a week has been shown to to raise HDL levels significantly, as has quitting smoking - HDL levels might go up as much as five points after a week off the cancer sticks.
Overall, your best approach is to do lots of research, as new discoveries are constantly being made, giving hope to progressively more severe cases of heart disease. Finding a solution to trying to rid yourself of heart disease in no time can be much easier than you think. Read websites, blogs, and buy books geared towards your particular problem. Going off of of other peoples successful experiences, is a great guide for those with heart disease who are attempting to return to healthy, active life.
Being told that you're a candidate for heart disease can and should have very real implications for your outlook on lifestyle, diet and exercise. At the same time, there is no need to despair - century upon century of studies have rendered western doctors quite knowledgeable in the approaches most likely to help you change your life for the better, and they needn't involve taking potentially harmful statin drugs. If you've already got heart disease, get ready to buckle down, because these changes should stay with you for the rest of the time you spend on this earth. If you're looking for prevention rather than cure, well, you're a lucky character. You have the power to virtually ensure your own health for years or decades to come.
Obviously, one of your first considerations should be cholesterol. It's a little known fact that cholesterol is essential for life - it's found in the cell membranes and transported in the blood plasma of all animals. Unnaturally high levels of cholesterol are, however, associated with atherosclerosis, the occlusion and tightening of the arterial pathways through which blood flows, the consequence being increased blood pressure and risk of a heart attack and other kinds of disease. But not all cholesterol is created equal. It's LDL cholesterol that's out to get you, levels of which should be carefully monitored in individuals with heart disease or high blood pressure. Functional HDL cholesterol levels, on the other hand, are a good sign, as HDL can remove cholesterol from cells and keep your heart healthy. HDL levels are mostly determined by your genes - the reason some people can eat as much saturated fat as they like and die at ninety five, while others might die from congestive heart failure in their thirties. But there is evidence that HDL levels can be raised by diet, even as LDL levels are lowered.
Foods that lower LDL levels include shiitake mushrooms, walnuts, blueberries, salmon, garlic, avocado, black beans and dark green, leafy vegetables, including spinach and especially kale. These, as well as a variety of other delicious and natural foods can help build up your heart.
Aside from cutting out saturated and trans fats while upping your levels of monounsaturated fatty acids, another way to improve your HDL levels is through exercise. Running or cycling for half an hour five times a week has been shown to to raise HDL levels significantly, as has quitting smoking - HDL levels might go up as much as five points after a week off the cancer sticks.
Overall, your best approach is to do lots of research, as new discoveries are constantly being made, giving hope to progressively more severe cases of heart disease. Finding a solution to trying to rid yourself of heart disease in no time can be much easier than you think. Read websites, blogs, and buy books geared towards your particular problem. Going off of of other peoples successful experiences, is a great guide for those with heart disease who are attempting to return to healthy, active life.