Good Lifestyle

Cardiac disease is the leading cause of mortality of American adults; It takes the life of 610,000 people every year, which is more than lung cancer, breast cancer and combined skin cancer. Although heart disease and related complications can be genetic, your cardiac health is strongly impacted by lifestyle factors - especially what you eat.

Most people assume that food cholesterol is the number one heart delinquent after all, keeping your "bad" cholesterol (LDL) down and your "good" cholesterol (HDL) is essential for heart health But recent research proves that there is no correlation between cholesterol and cholesterol in the blood. Instead, there are many other foods that could take a heavy toll on your cardiac health without realizing. Here are some of the biggest offenders, and be sure to avoid these20 worst habits for heart health.

The sweet trick that is tapi in all candy with pasta sauce with ketchup is one of the worst delinquents of your heart. "I am in a crusade against sugar," says Adam Splaver, MD, Clinical Cardiologist and co-founder ofHealth Associates Nano. "Everything that has glucose, fructose or any kind of sugar is bad for your heart because it increases inflammation and inflammation to generate cardiovascular disease."

The FDA recommends people only consume more than 50 grams of sugar a day, but the American Heart Association recommends no more than 36 grams of sugar for men and 25 grams for women for optimal cardiac health. If you try to protect your heart, it is better to keep it in the range 25-36 grams. If you need help in the cup of return on soft things, pick up a copy of theZero sugar diet, On which the test panelists lost up to 16 pounds in 14 days, or to elaborate a plan with your doctor.

The sugar, in general, is bad for your heart, but the high-fructose corn syrup could be one of the worst delinquent. Dr. Splaver warns that fructose can overload your liver and cause insulin resistance. This can lead to metabolic disorders such as type II diabetes. Check your labels, and be sure to avoid these23 SHOCKING FOODS AT THE HIDDEN CORN SIRP.

"Bakery products have a double blow of sugar and hidden saturated fats," said Dr. Splaver. "[They] usually have no nutritional value and often contain saturated and hidden hydrogen shortenings, which can increase your bad cholesterol (LDL). Some hydrogenated shortening contain trans fat, which have been shown to increase cholesterol levels.

It's not just sugar that makes the soda a problem, it is the fact that it is liquid sugar. "Drinking soda has serious consequences", Dr. Splaver warns against. "Regular soft drinks promotes an insulin peak, which leads to weight gain and can cause a large number of metabolic disorders. Beyond the sugars, the soda has phosphoric acid that can promote osteoporosis and can be a cancer-causing agent. And sugar can lead to inflammation which causes cardiovascular diseases ".

Think Soda is a better alternative to regular stuff? Still think. "Artificial sweeteners can lead to the same peak and the risk of metabolic disease, a recent study has shown that excessive consumption can lead to a counter-intuitively weight gain," explains Dr. Splaver. "The consumption of soda will tell your pancreas to produce more insulin, which will increase your adiposity (fat deposits) and the risk of cardiovascular disease. »Exchange your soda (or soda) for gas with a fresh fruit net.

Of course, even the purest freshly pressed fruit juice contains necessary vitamins and minerals, it is also packed with heart sugar destroying - a glass of 8 ounces of orange juice has more than 20 grams of sugar. "The fruit juices are essentially sugar and should be avoided," explains Dr. Splaver.

"Consider how many pieces of fruit need to make a full glass of juice," Suzanne Fisher, dietitian, nutritionist and founder ofFisher Nutrition Systems said. "By drinking your fruits and vegetables that you lose the essential fiber that could help normalize high blood lipids -. A risk factor for heart disease Attention The size of the portions, most bottles seem to be a portion, but the most likely are two, doubling calories and sugar grams you can drink in one session ".

"Even the lower grease versions of these hardened meats contain the preservative, sodium nitrate," says Fisher. "Nitrates are related to potentially risk of heart disease and are known to promote inflammation. Chronic inflammation has a direct link to the development of atherosclerosis." For a better alternative, we like the Applegate Natural Natural Turkey Hot Dog, which is manufactured without nitrates and nitrites and each dog represents only 70 calories, 3.5 grams of fat (0.5 grams of saturated fat), 0 Grams of carbohydrates, 0 grams of sugar, and 7 grams of protein.

"Fatty-free products have once a healthy option for individuals to lose weight and maintain a healthier lifestyle. When the grease is removed, the sugar is generally added to maintain the taste and texture of packaged goods, "says Fisher. "A good rule is to avoid buying any product that is not normally bold. Read food labels and lists of ingredients to determine many grams of sugar may have been added as a substitute for fat."

Although dietary cholesterol does not affect blood cholesterol, saturated fat made. "Saturated fats such as vegetable shortening increase inflammation and have a negative impact on your cholesterol settings, which can cause cardiovascular disease," says Dr. Splaver. The shortening of vegetables is in a lot of packaged food, including envelopes, tortillas and bakery products. Make sure you read your labels for this dangerous saturated fat.

In the direction of vegetable oil, margarine is another common saturated fat that can increase inflammation, Dr. Splaver warns. The alternatives of margarine and butter have traditionally been made with partially hydrogenated oils, which are the most common sources of trans fat and have been linked to heart disease. However, the FDA considered that Trans fans are no longer recognized as safe and ordered all companies to remove the trans fat from their food by 2018. Nevertheless, margarine is still made mainly vegetable oils, which could beworse than sugar.

Even if you try to stay away from dairy products, Nondairy coffee cuppers are not the way forward. They are a common source of hydrogenated oils, alias trans fat. Not only are trans fatty fats are inflammatory, but they have also been linked to cardiac disease. Even though all the creamy creamy withdraws their trans greases by 2018, they are still to be cramped with chemicals and sugars sometimes added. Instead, we recommend the natural launderer of the cuppers of the laundry of the coffee ball or creamy without dairy products; They come in delicious flavors and no frightening ingredients.

"Humans are the only animals that drink milk in adulthood," explains Dr. Splaver. "Lactose, the sugar naturally found in the milk, is generally not tolerated because the enzyme needed for breaking is not properly performed in more than 90% of the adult population." Dairy can also cause an inflammatory response in some people. Try to cut your intake of milk, cheese and other dairy products, and then limit the consumption of yogurt to Greek or Icelandic style yogurts.

With milk out of the table, it also means that cheese must also be appreciated in moderation, especially fat cheese. "Dairy products should be limited because consumption increases inflammation", warns Dr. Splaver. "In addition, many adults have lactose intolerance or sensitivity that may cause gastrointestinal problems." The average complete cheddar cheese contains about 113 calories and 9 grams of fat (6 saturated grams) per ounce (about one slice).

Ice cream is a double-unbalance for cardiac health with high sugar content and inflammatory dairy. It is also high in saturated fats, a non-no for your heart and calories, which can contribute to poor weight and mediocre cardiac health. Just 1/2 cup of Haagen Dazs 300 calorie butter places, 22 grams of fat (10 grams of saturated fat), 20 grams of carbohydrates and 17 grams of sugar. For a healthier alternative, pick up a pint of Halo high. The vanilla flavor has only 60 calories, 2 grams of fat (1 saturated grams), 14 grams of carbohydrates, 5 grams of fibers, 4 grams of sugar and 6 grams of protein for 1/2 cup. And as with any dessert, it is better to know the moderation.

From soy milk to tofu with soy protein, it is a meatless alternative that should be avoided for cardiac health. "Soy products are xéstrogens (artificial estrogens) that can increase your risk of different types of cancer, peripheral vascular disease and cardiovascular disease," says Dr. Splaver.

Although bread can be appreciated with moderation, you have to be careful with white bread and other refined carbohydrates, explains Dr. Splaver. Refined carbohydrates have been stripped of their whole grains and fibers during treatment, so they are packed with carbohydrates that can spike your blood sugar level.

"The process of refining a food eliminates not only the fiber, but it also eliminates a large part of the nutritional value of food, including vitamins of complex B, healthy oils and liposoluble vitamins," explains Dr. Splaver. "Eating refined carbohydrates is related to a drastic increased risk of many diseases, including obesity, heart disease and type 2. diabetes"

Cereals is one of those foods that have a health halo; People think it is healthy because it is fortified with a bunch of vitamins and minerals. But even "healthy" cereals are generally nothing more than a ton of refined carbohydrates and added sugars, as our list of20 worst "health" cereals. For breakfast instead, focus on proteins, complex carbohydrates, and healthy fat. Try to make an omelet for breakfast filled with vegetables; Eggs used to obtain a bad reputation because of their cholesterol content (especially in the yellows), but it has almost no effect on blood cholesterol. We enjoyed with a handful of berries and a little lawyer, and you have a healthy, satisfying breakfast that will not be peak and plant your blood sugar as cereal.

Certainly, simple Greek or Icelandic yogurt is one of our favorite foods for weight loss. With a small number of sugar and up to 20 grams of protein per serving, Greek and Icelandic yogurt can be a healthy part of your diet. Aromatized Yogurt, on the other hand, is a terrestrial mine of added sugars. Mixed Berry Fruit Dannon on the low yogurt, for example, has 21 grams of sugar - the sugar is listed as the second ingredient on the container! In addition, the dairy could be inflammatory for some people. If you need to complete a need for yogurt (and do not have intolerance to dairy products), the range of plain siggi 0% skyr for 90 calories, 0 g of fat, 6 grams of carbohydrates, 4 grams of sugar and 16 grams protein. Or choose one of these25 best yogurts for weight loss.

"Vinaigrettes, sauces and marinades are often hidden sources of sugar and salt," says Fisher. "A sugar-rich diet can promote increased grease storage that is itself a risk of heart disease. A high sodium diet can increase blood pressure, which has also been shown to increase the risk of developing cardiovascular disease. For better options, consult our list ofVinaigrettes to lose weight.

Although ordinary milk is not a good option for cardiac health, milk substitutes may not be much better, especially sweetened versions. Almonds, cashew nut, and soy milk are all lactose, but many manufacturers pumps these substitutes of milk full of sugar to make them more enjoyable. "All alternatives of milk are created equal," Fisher explains. "Flavored and sweetened versions align supermarket tablets, which choosing the healthiest option that much more difficult. Read the labels and lists of ingredients to make sure your milk spare solution contains cardio-protective milk with processed sugar. »