Heart disease continues to be the number one cause of death in the United States. Much of this is credited to the huge amount of fats in the typical Western diet.
Heart problems were almost non-existent in most Asian countries where the typical diet consisted mainly of fish, vegetables, rice and other foods low in saturated fat. Tragically, as these countries have become industrialized and traditional diets are being replaced with Western diets, there has been an alarming rise of coronary heart disease.
The traditional Asian diet contains clues on heart smart eating. You can reduce your risk of coronary disease by making some dietary changes.
Chow Down on Complex Carbohydrates ? Complex carbohydrates include foods like fruits, vegetables, whole grains and rice. They fill you up, help increase your fiber intake, and make you less prone to eat sugary desserts and fatty meats. Better yet, complex carbohydrates do not clog your arteries.
Skin the Poultry ? Chicken and turkey skins contain a lot of saturated fat, and should definitely be avoided if you do not want coronary artery disease.
Grill It; Broil It; Steam It ? If you?re pursuing a heart smart diet but do not want to be a vegetarian, avoid frying meat. If you fry it, you usually have to add more fat.
Eat Less Yolks and Organs ? Egg yolks are more than 50% fat and have high amounts of cholesterol. Organ meats, like liver, may be rich in iron and protein, but they are extremely high in fat and cholesterol. If you?re striving to avoid coronary disease, these types of foods should be restricted or avoided.
Reduce the Portions of Meat, or Replace Meat with Fish ? Eating a 3-ounce portion of meat instead of a 6-ounce serving will help you cut down on saturated fat. A 3-ounce portion is about the size of a deck of cards. Heart smart eaters might want to replace their meat intake with fish.
Stay Away from Donuts, Danishes and the Like ? Pastries are a hidden source of saturated fat because they are ge! nerally made with shortening or butter. Whole grain breads or rolls are much healthier on the heart, and usually contain fewer calories than pastries.
Coronary artery disease occurs when the arteries that provide blood to the heart muscle (the coronary arteries) become smaller and hardened. This is secondary to a buildup of a material called ?plaque? on the inner walls of the arteries (atherosclerosis). By incorporating a heart smart diet into your life, you will reduce the saturated fats that contribute to plaque buildup and heart disease.
Urbain C. Beck is a freelance writer who contributes to a number of web sites. Additional information: Heart Diseases and Risks
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