Eating For a Healthy Heart

14096639673yz28To eat healthy is important due to many things, not at least our heart. To have a healthy heart all of us wish! If you belong to those who have suffered heart attacks or other heart issues you now the importance of a healthy eating. And it is possible to restore our health and reduce future heart problem by changing diet.

An easy, healthy diet for a healthy heart

Many agree on the fact that saturated fat will help you raise the cholesterol. Others think different due to statistics. And high cholesterol is a risk factor for heart disease. Those overweight or obese are more prone to having heart problems. If your diet is high in sodium you are also exposed to the risk of elevate your blood pressure. That can be leading to inflammation and even heart disease.

There is much to say about this issue, but below you find a few short advices to an easy healthy diet that will help you on the beginner’s right track:

Healthy diet tips:

  • Eat plenty of fish

Omega 3- essential fatty acids you find in that what we can call “Fat Fish”; Herring, sardines, and salmon. They are all good examples of Omega 3 sources. Omega 3 will help your cholesterol coming to a normal level.

  • Choose Healthy fats and oils

Monounsaturated fats will help you protect your heart. Olive oil is the best choice. You can use olive oil for cooking, dressing, or even as a dipping sauce. Some experts warn that butter is unhealthy for your heart, while other recommends butter instead of processed oils. Find out more here.

  • Fiber rich food

Fiber will of course help you digest the food, but the fiber you find in whole grain products also can help absorb sugar in your system. That makes fiber something very important when it comes to controlling you cholesterol.

  • Carb issue

Well, we all know that if we want a healthy life; we need to take it easy with sugary food, such as candy, cookies, cakes, and pastries.  Sugar is not good at all; nothing new about that, but still important to note.

Choose fruits when wanting something sweet and you will help your heart. There are healthy carbohydrates; you find them in whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  Even though there are health experts that also tell us to avoid even those carbs.

Healthy cooking methods

Stir fry or sauté your food with olive oil that is both tasty and healthy. And why not try to bake food in foil – no fat is necessary and it tastes great! It is good for fish, chickens, and even meat! For me, cooking in oil has helped me maintain and easy healthy diet. Steaming your vegetables can help maintain the most nutrients, even better is to go raw with the vegetables.  Try to squeeze lemon juice on the vegetables instead of using cream sauces etc. Why not use your favorite seasonings.

Changing habits is not the easiest thing to do. But we need to start somewhere and find our own natural way of living. It is important for our body as a whole, but not at least the heart that we improve our living with better food choices.



Maintain a Healthy Colon

waterglassThe colon is the part of the digestive system that drains excess and waste material out from the body. Our colon is long – about 5 feet! And the colon has a very important function in our body. It absorbs the nutrients we need to stay healthy and from the colon the vitamins etc., goes to the bloodstream and then out to every part in our body to help it functioning in a perfect way.

All the excess and toxic materials are excreted as feces.

If we maintain a healthy colon by healthy eating we will prevent the body from many chronic diseases. That’s how important our colon is!  There are too many to mention them all, but constipation, Candida, diarrhea, malnutrition, crohns disease, irritable bowel movement and more.

The colon can in the long run form plaque that makes it less efficient absorber the nutrient our body needs. As the plaque builds up, the colon clogs with decaying materials. The decaying materials stick to the colons lining that in turn breed unhealthy bacteria that form toxins.

Those unhealthy bacteria and toxins will eventually be absorbs into the bloodstream. And when that happens it will cause problems. Diseases like we mentioned before might appear.

The body gives signal when the colon is not working very well, but many does not listen to the body. If you feel sluggish, maybe having mood swings could be a sign of a not so well working colon.

There are help though to clean the colon and help it stay healthy. Sometimes a year you should go through some kind of colon cleanse for healthier colon. Colon cleansing programs scrubs the intestines of decaying materials and flushes it out of the body. It also reduces the plaque that were formed if not totally eliminate them.

After the colon cleanse, the colon again start absorbing good nutrients and the body will stay fit and healthy again. It might not be so pleasant to do, but afterwards you will feel energized and active.

There are two main things to do to help the colon staying fresh:

1. Drink water.
Water is a natural and universal cleaning agent that it is very healthy to drink a lot of water every day. Even if you might feel uncomfortable drinking much water and therefore also empty your bladder more often, that is actually also something good. The flushing out of toxins through the colon the urinary tract and the skin promotes our natural health.

2. Eat fiber rich foods.
Make healthy eating a habit by eating food that has high fiber content. Fruits and vegetables are good examples. Fibers are natural colon cleansers as they attract materials in the lining of the colon and flush it out with the feces.

Maintaining a healthy colon does not take much. Refrain from overly processed foods, eat a variety of fruits and vegetables and drink liters of water!

Atkins Diet Basics

The Atkins diet, a quite easy healthy diet has grown a lot in popularity since it first appeared in the late 1970s. The low fat diets hat has ruled the scene before, but many have trouble with that and were looking for something new that worked as a weight loss program.

Dr. Atkins’ New Diet Revolution book become popular and many people followed the ideas that Dr Atkins taught.

But what are the basic principles of this easy healthy diet?

The Atkins diet has a theory of why we get fat. That theory is the base for the whole program.

According to Dr. Atkins is it the over-consumption of carbohydrates and sugars that are causing weight gain.

He says that the way our bodies are processing the carbs you is what cause your waistline to grow, not the calories. In his book he theorizes that many people that are overweight have cells that do not work as it should. Atkins outlines a phenomenon called “insulin resistance.”

Easy Healthy Diet

When someone overeats food that contains a lot of carbohydrates and sugar your body notices that sugar levels are raising high. Insulin is released from the pancreas in order to store sugar as glycogen in the liver and muscle cells for extra energy later on. The thing is that some ones body can not store a lot of glycogen at once. When your body reaches the limit for glycogen storage; something happens. The carbohydrate that are “left over’s” will be stored as fat

This is the result of eating too many carbs.

Someone who has this problem of being resistant to insulin have an even harder time of using excess carbohydrates. The resistant will increase along with the person’s exposure to insulin. The cells are trying to protect themselves from the toxic effects that come from a high level of insulin and are creating less glycogen and more fat.

The result of all this that persons with this problem will gain weight. The carbs will convert into fat, and not energy as it was supposed.

There are certain effects of this particular problem. As a result of this the overweight might have problem with fatigue, inability to focus, bad memory, low blood sugar sleepiness, depression and more.

The remedy is an easy healthy diet restricted in carbohydrates Atkins diet is a limitation of carbs in all of its forms. The foods restricted include foods like cookies and sweets etc, and carbohydrates like bread, rice and grains. There are also other foods that we usually consider healthy, such as brown rice and whole wheat bread that are restricted on the Atkins program.

The diet tells you to minimize your carbohydrate intake to less than 40 grams a day. This will put your body in a state of ketosis. While in ketosis, your body will burn fat as fuel, and you’ll lose weight.

Another benefit of this, what we call easy healthy diet is that ketosis will end your cravings for carbs. People who have been on this diet meal plan for some time report that they do not crave carbohydrates as they once did.

The initial phases of the Atkins diet are rather strict and quit tough according to some of the newbie. But the program teaches you to restore balance to your diet in the long run. It is all about finding a comfortable balance between their health and carbohydrate use in the end.

The basic of this weight loss program have been adapted to many other low-carb diet plans. However, Atkins popularity still remains strong. It is one of the most effective low-carb programs for people who are insulin resistant.

Easy Healthy Diet