Fitness Best Healthy Heart Food

Eating healthy heart food is not difficult. Just eat real food. Yeah, right, you say. What's that?

healthy hearth, exercise, lifestyle, heart, healthy foods,

Eating healthy heart food is not difficult. Just eat real food. "Yeah, right," you say. "What's that?"

Perhaps the injunction to "just eat real food" is not as simple as it sounds. We are so confused by conflicting messages in the media. Yesterday, oatmeal was good for the heart, but today it is bad (high in carbohydrates). Yesterday, eggs were bad for the heart (high in cholesterol), but today they are good (low in carbohydrates).

It is easy to see why we are bewildered. It's enough to make us toss healthy habits aside and dip into a hot fudge sundae.

Before we stoop to that level, however, let's simplify a diet of healthy heart food. Can you remember "two sets of three?"

Three Foods You Should Rarely (If Ever) Eat:

1. Bacon and other rancid fats top the list of nefarious foods. Considering the popularity of high-protein diets that emphasize bacon and eggs for breakfast, we're probably consuming more bacon than ever. But science (and common sense) says that bacon and other processed meat consumption are associated with an increased risk of certain forms of cancer, diabetes (a major risk factor for cardiovascular disease) and stroke.

2. Carbonated beverages are second on the list. This subject hits so close to home that I ask the studies to deliver this message: "Higher consumption of sugar-sweetened beverages is associated with a greater magnitude in weight gain and an increased risk for development of type 2 diabetes in women..."

Another study reports, "Increasing intake of rapidly absorbed carbohydrates... can create self-perpetuating insulin resistance state and predicts greater CHD (coronary heart disease) risk..." And, "recent data suggest that a high intake of rapidly absorbed carbohydrates... may increase the risk of coronary heart disease by aggravating glucose intolerance and dyslipidemia."

Soft drinks certainly fall into the category of rapidly absorbed carbohydrates. What this simply means is that soft drinks cause weight gain, increased risk of diabetes, insulin resistance and elevated blood fats, all of which lead directly to coronary heart disease.

3. Processed carbohydrates such as white bread, white pasta and white rice. These foods also fall into the class of rapidly absorbed carbohydrates and lead directly to an increased risk of heart disease.

Three Foods You Simply MUST Eat:

1. First, you should certainly eat walnuts. Our local physician routinely prescribes "14 walnuts per day" to his cardiac patients. What a wonderful doctor!

The "nut people" petitioned the Food and Drug Administration (FDA) in 2003 for a health claim because nuts have been shown to contain more unsaturated fat than saturated fat; they also contain fiber and phytosterols, which help lower cholesterol.

Unfortunately, the FDA turned down the petition for scientific reasons of their own, but walnuts are still a great healthy heart food. They are also anti-inflammatory, which helps reduce the risk of certain forms of heart disease and other inflammatory conditions.

2. Olive oil is another hero of the heart. The traditional Mediterranean diet has been studied for the "magic bullet" that protects these people from cardiovascular disease, even though their diets are typically higher in fat than Western recommendations. One of the protective factors may be olive oil.

3. Third, drink red wine (See... nutritionists can be fun, too!). The ubiquitous glass of red wine on tables throughout many Mediterranean countries provides tremendous benefits of specific antioxidants found in wine, particularly trans-resveratrol, a natural compound found in grapes and other fruits. Polyphenolic antioxidants enhance antioxidant activity, stimulate appetite and digestion, inhibit the peroxidation of LDL cholesterol and reduce blood clotting tendencies. They also inhibit LDL oxidation and platelet aggregation, reduce inflammation and enhance immune functions.

Amazingly, we can pull these recommendations into one dish your heart will love. Prepare a daily salad with at least five different brightly-colored vegetables, sprinkle raw walnuts on top and liberally splash it with olive oil and a little balsamic vinegar. Then pour a glass of wine and relax while these wonderful foods lower your risk of cardiovascular disease.

If you would like more information for eating for a healthy heart, please see the diet report cards for our Heart Smart Plan and Mediterranean Meal Plan.

Like this post? Continue to these...
- Heart Disease Prevention: Take Charge
- 10 Tips for Less Stressful Weight Loss
- 6 Ways to Ruin a Good Meal

Carol Simontacchi is a certified clinical nutritionist and the author of a number of books on nutrition, including A Woman's Guide to a Healthy Heart.

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Source : http://healthnews.ediets.com/health-topics/heart-smart/best-healthy-heart-food.html

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Commonly question about Fitness Best Healthy Heart Food

Question :

Fitness And Nutrition?

1. One positive attribute of dietary fat is that its a good
source of
A. water. C. vitamin C.
B. boron. D. energy.
2. Which one of the following choices is the best way to control
Type II diabetes?
A. Injecting insulin
B. Avoiding all simple sugars
C. Adopting a healthy diet and exercising
D. Avoiding salt
3. Which one of the following snacks provides all of the essential amino acids?
A. Apple wedges and carrot sticks
B. Small bowl of chili beans and rice
C. Corn on the cob
D. Pasta salad with vinaigrette dressing
4. Which one of the following choices is the best way to build muscle bulk?
A. Use amino acid powders from a health food store.
B. Eat more high-protein foods.
C. Avoid vegetarian diets.
D. Eat a healthy, balanced diet and follow a regular fitness program.
5. High triglycerides increase the risk for which one of the following conditions?
A. Type II diabetes C. Thyroid disease
B. Heart disease D. Osteoporosis
6. Saturated fats found in animal products, such as bacon and cheese, are also called
A. cholesterol. C. lipids.
B. triglycerides. D. amino acids.
7. An elevated HDL is considered a
A. risk factor for osteoporosis.
B. risk factor for arthritis.
C. less harmful form of cholesterol found in the body.
D. more harmful form of cholesterol found in the body.
8. How can a person with lactose intolerance obtain dietary calcium?
A. Take a pill that helps to digest lactose.
B. Eat green leafy vegetables, nuts, and enriched soy products.
C. Eat lots of fresh shellfish.
D. Eat lots of whole grains.
9. Which one of the following choices is most accurate about fat-soluble vitamins?
A. They can cause gastric upset, diarrhea, and kidney stones.
B. They provide no risk of vitamin toxicity.
C. They can be stored in the body.
D. They help build collagen and aid in healing.
10. The glycemic index predicts the way certain foods affect
A. blood sugar levels. C. exercise performance.
B. weight loss.
11. What are the health benefits of zinc?
A. Reduced muscle fatigue C. Control of blood pressure
B. Proper wound healing D. Lung efficiency
12. Which one of the following factors contributes to hypertension?
A. A vigorous exercise regimen C. A diet that lacks protein
B. A lack of sleep D. A high-fat diet
13. Which one of the following choices is the best option for a vegan snack?
A. Vanilla soymilk, peanut butter, and pretzels
B. Almond milk with butter cookies
C. Chocolate soymilk with angel food cake
D. Tomato juice and macaroni and cheese
14. How should daily calorie intake be divided for an adult in good health?
A. 80 percent carbohydrates, 20 percent proteins
B. 60 percent carbohydrates, 40 percent proteins
C. 60 percent carbohydrates, 30 percent fats, 10 percent proteins
D. 80 percent proteins, 10 percent carbohydrates, 10 percent fats
15. A person who is lactose intolerant would have difficulty digesting which one of the
following foods?
A. Grilled veggie burger on a sesame bun C. Turkey hot dog with mustard
B. Low-fat cheesecake with raspberries D. Three-bean salad
16. Which one of the following choices is the most nutrient-dense snack?
A. Sliced bananas, walnuts, and orange sections
B. Baked potato chips and sparkling water
C. Green salad with ranch dressing
D. Unsalted pretzels and cheddar cheese
17. To derive energy from food, you must eat foods that contain
A. vitamins and minerals. C. water.
B. carbohydrates, proteins, and fats. D. fiber.
18. Which one of the following choices is a simple sugar?
A. Glucose C. Lactase
B. Orange juice D. Chocolate
19. Which one of the following snack combinations will best satisfy a persons daily
fluid requirements?
A. Ice cream, sherbet, and fruit
B. Bananas, whole-wheat bread, and water
C. Fresh fruit, green salad, water
D. Fruit juice, energy bars, cold cereal
20 Which one of the following choices would be an acceptable small meal for a person
who is gluten intolerant?
A. Microwave popcorn and carrot sticks
B. Peanut butter on whole-wheat toast
C. Bread sticks with low-fat dressing
D. Orange juice and graham crackers

Answer :
1 d
2.c
3.b
4.d
5.b
6.b
7.d
8.b
9.c
10.a
11.b
12.b
13.d
14.c
15.b
16.a
17.a
18.b
19.c
20.b

alright... i hope i did well!

Question :

Eating properly on an all inclusive holiday?

Just need some opinions/advice please. I ve finally lost all my weight and more by really eating well and its been the best thing ever! I have been working really hard at it for about 2 years and along with a good diet I have an exercise routine (this is not my worry for holiday) I know people who go on holiday and think oh what the hell, it s only 2 weeks I ll have some time off...but mine is a good balanced diet and it makes me healthy it s not about the weight it s my heart and fitness I m thinking about. I m going to turkey and I ve tried to google how to eat healthy in turkey but not finding anything. Is anyone in the same boat as me? Has anyone been to turkey and if so what s the food choices. How do you stay healthy abroad? Obviously water will be drank and wine but it s the food I m worried about! I m staying in a 5 star hotel, with a gym, sauna etc and I ve yet to read a bad review on it...I just want some tips on healthy eating/food choices and how someone else did it?
Thanks

want to eat healthy!!

Answer :
Eat whatever you want for the holiday. You re not going to gain ten pounds in one day.

Question :

What should I eat everyday for improving fitness and muscle growth?

I want to become really fit for several things:
Healthy body
Disease decrease (so I can reduce the risk of heart disease in later life etc)
For my fitness test at school (800 metres and bleep test etc)
Mainly because when I leave school in three years (I m still in high school) I want to join the marines so as well as good gcse s etc (which I m working hard at to get good grades) I want to be really really fit for my medical and physical fitness tests.
As for muscle growth, I m not going for the oh look at me, I m hench sorta muscle. Just strength and toning so when it comes to passing fitness tests at school and hopefully for the marines in a few years time. I want to be able to do them, not with ease, but not with extreme difficulty either.
What foods do I eat for protein, energy etc?
What amount of cardio do I do a week? (I m currently running 3-4 days a week for half an hour at a good steady pace which I m increasing every time)
I really want to get really fit for all these reasons and need some tips that will help me achieve this? 10 points for the best answer
Thanks in advance.

Answer :
you seem to be pretty determined already so keep at it. For fitness training i d start looking at doing HIIT training (high initensity interval training), so say find a hill around your area to do this, you ll sprint up it for a minute and then rest/walk for 2. This is called 1:2 training and try to do this 8-10 times depending on your fitness.
With HIIT you ll be increasing your tolerance to lactic acid build up and also it really does up your fitness fast. I d mix it up so say monday wednesday and fri do hiit then on a sat go for a nice steady jog.
Also i d start doing weight training, if you dont go to a gym just do th following - push ups, sit ups, pull ups and dips, all 3/4 sets of ten reps. Food wise i d stick to eating meat like chicken, turkey and fish for good protein low fat, brown rice and porridge for good carbs and energy source, eat lots of veg also, any will do but i read that broccoli is really good for healthy eaters
Rest is also key to any healty life and good training, without rest you wont repair and wont make the most of your body.
i hope this helps and good luck with your exams and marines =

Source(s):

gym rat for 5 years, health eater and book geek