Food for the heart : How to serve health table

A heart-shaped depends on a healthy diet. Studies show that the body benefits from foods rich in fiber and monounsaturated and polyunsaturated fats - that help reduce bad cholesterol (LDL), one of the main risk factors for cardiovascular disease.

Foods that should be eaten in moderation 

Sandwiches fast food

Fast-food sandwiches: high in saturated fats, trans fats, sodium (one of the components of salt) and simple carbohydrates, which can be considered sugars. These substances cause cardiovascular problems.

Fried foods prepared with hydrogenated fat

Rich in trans fat, are usually prepared in cafeterias and fast-food chains. Among them are the meatballs, drumsticks, pastries and chips, which are seasoned with large quantities of salt. Paleo diet recipes The World Health Organization (WHO) recommends a maximum of 2 grams of trans fat per day, but a middle portion of chips fast food comes to have 8 grams. "If the potatoes are fried in soybean oil, for example, the fry will not increase the bad cholesterol, this increase will be caused by the hydrogenated fat," says Luci Uzelin, Nutritionist HIAE, specializing in cardiology.

Palm oil

Should not be the option to cook, being rich in saturated fats. For cooking, choose oils such as canola, sunflower and corn.

Butter and margarine

Butter has in its composition 80% saturated fat and some brands have a high salt content. Have some margarines have been produced trans fat free. "The healthier margarines are clear and soft," indicates Luci.

Built-in

Salami, bologna, sausages, sausages and ham fat, among others, present large amounts of trans fat and salt, which has a very negative impact on blood pressure.

Industrialized cakes

One of the components of virtually all manufactured products of bakeries is trans fat, saturated fat and beyond sugar. "We must be alert because most of these products is part of day-to-day. I recommend always observe the labels and check the amounts of fats," says Dr. Raul.
 
Industrialized cookies

Most, including the cream-cracker type, has trans fat in its composition. For example, a portion of the six-cream cracker biscuits provides four grams of trans fat, while four wafer biscuits provide about three grams.

Snack foods and processed snacks

High in trans fats, are usually fried and take good amount of salt and processed spices. Some brands are taking the trans fat composition. "Under no circumstances should chips replace a meal, they can be consumed moderately and infrequently," says the cardiologist.

Fatty meats

Avoid excess fat and cuts of meat steak. "The meat offered on casters are enriched with fat to become even softer," explains cardiologist. At home, prefer the braised, roasted and grilled meats. Foods that promote heart Soy, beans, lentils, chickpeas

Foods high in fiber, protein, vitamins, minerals and antioxidants. The proteins aid in reducing cholesterol. "The grains are very beneficial for the heart because - and help maintain good cholesterol levels - help to reduce the absorption of sugar," explains cardiologist.

Tomato

Rich in lycopene - the substance that gives the reddish color and is also present in watermelon, peppers, beets and guava - is a great ally in the prevention of cardiovascular diseases for their antioxidant activity. It is preferable tomato sauces, because the lycopene concentration is higher.

Pisces

The deep salt water, as sardines, salmon, tuna, snapper, trout, herring and mackerel are rich in omega-3, a healthy fat that helps lower bad cholesterol (LDL). It is recommended to consume these fish at least three times a week. The seafood are also healthy for the heart, despite having cholesterol, which does not occur with the fish.

Oil

Has monounsaturated fat, the healthiest of all. Paleo diet foods It is a source of vitamin E, among others, and provides minerals and antioxidants like polyphenols. Olive oil can reduce bad cholesterol and increase good. "Prefer to consume the extra virgin olive oil, which is the purest and ensures all nutrients," recalls Dr. Raul.

Garlic

Some research indicates that it may help prevent cardiovascular disease, it can reduce bad cholesterol and blood pressure. "Studies with positive results suggest a daily intake of 20g of raw garlic, this because the heat used for cooking destroys its active principles," says Luci.

Oatmeal

Source of soluble fiber, besides making longer satiety, helps to reduce cholesterol levels.

Banana

Another source of soluble fiber and also rich in potassium, an important mineral for the proper functioning of the heart muscle function. Patients using diuretics to combat high blood pressure, are generally advised to eat two or three bananas a day, which helps to replenish the potassium eliminated in the urine.

Chestnuts

Brazil-Brazil, almonds, hazelnuts, walnuts, peanuts and macadamia nuts are high in polyunsaturated fats. They have large amounts of protein, fiber, selenium, calcium, iron, potassium, zinc, vitamin E, folic acid and magnesium. "The recommended portion is six units a day. One should be careful with the excess intake because tree nuts are high in calories," says Luci.

Wines

The compounds responsible for the benefits to the heart are in grapes, which makes the consumption of juice or fruit itself as effective as wine. The resveratol, substance with antioxidant effect present in higher concentration in dark red grapes, stands out for its ability to reduce the risk of cardiovascular disease.
Chocolate

Prefer the dark, especially the bitter type, rich in flavonoids and gallic acid, antioxidants that help protect blood vessels and promote heart health. "The same benefits were not found in milk chocolate or the white version," says Luci. The consumption should be moderate, because chocolate is calorie and fat also has.

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