Healthy diet is One way to keep people who are obese to avoid heart disease is with loss weight i.e do a healthy diet, a healthy diet can be done by reducing carbs or reducing fat in the body. Then how do the safe and easy diet for living ? Here are quick diet solution and some of the best diet plan tips so that you can successfully run a diet to get the body healthy and beautiful.
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The consumption of pure water or calorie ” free drinks
Before you consume snacks drink 1 glass of pure water. Sometimes people can’t distinguish between thirst and hunger, so they finally decided to eat a snack. It is this could lead to the addition of calories and fat in the body.
In addition benefit pure water id for heart health where water was drunk when the water will go into the blood stream this could decrease the thickness of the blood vessels, so the risk of a heart attack triggered by blood clots will be reduced. It means diet with consumption of pure water safe for your hearts and effective for your diet.
Choose a light snack
Want to eat at night is one way to derail your diet. Choose foods or snacks that are low in calories and low fat like yogurt and fruits.
Yogurt has a high content of phytonutrients that can prevent cell damage and repair, this is the essence of preventive of heart disease, yogurt also as sources of probiotic lactobacillus mainly to improve digestion, similarly with fruits, fruits can reduce cardiovascular disease removes free radicals in the blood vessels.
Buy one piece of cake to enjoy your favorite food, don’t buy a box full of cake because it could derail your diet. The key is moderation.
Eat a few times with a small portion in the afternoon
If you eat fewer calories than the amount the amount of calories you burn you will lose a lot of weight, but if you hold the hungry throughout the day and eat a little then the number of calories burned will be less because of the burning of calories would be more difficult.
Eat protein every time you eat choose low ” fat with protein
Protein is the gut and foods than can make you feel full for longer so make sure you place food in every healthy protein like seafood, meat without fat, soybean, egg white.
Protein can form a special protection for the body by stabilizing deposits of cholesterol in the body are obtained from food. Protein could threaten the kind of bad cholesterol that could causes risk of heart disease.
Some types of fish are rich in omega 3 acids which can lower blood fats are referred to trigliserida. Poultry, fish egg whites and low fat milk is the best sources of protein.
Replace stock your kitchen with healthy food
Clean your food cupboard of high ” calories foods to avoid the failure of your diet change with your meals with vegetables and fruits more salubrious.
On vegetables and fruits contained a lot of vitamin c can prevent free radicals as well as against other molecules are molecules that can damage the body, while on corn there is content that lutein helps prevent clogging of the arteries in addition there are vegetable fibers on capable of lowering cholesterol levels and many more benefits of vegetable and fruit for the heart.
Make it a habit to eat in the morning
Some people assume that with no breakfast they have lowered their weight but this assumption is wrong, it’s when someone is not breakfast so would feel very hungry and this would lead to you eating lunch and dinner more, so you’ll accumulate more calories and fat and it make derail your diet.
Include fiber in your diet
The intake of fiber which is sufficient for the body will digestives so you will avoid constipation and lower cholesterol and lose weight, for example, namely vegetables and fruit grain.
Many foods contain fiber that tends to be low in calories. It took longer to eat. Keep you satiated more quickly and feel full longer. If you multiply the fibers eat, you will reduce the amount of food that can cause weight gain, and maintain a healthy weight was very important for heart health.
A high ” fiber diet is associated with a decrease in LDL cholesterol levels (evil) decreases in blood sugar levels in diabetics. Decreasing high blood pressure in people with hypertensi. Decrease risk of heart disease Decrease risk of diabetes a healthy weight and reduce the risk obesity.
Loss weight slowly
Expert suggest the ideal weight loss is about 0.5 ” 1 kg a week. Remember ,you will receive health benefits when you lost just 5% – 10% from the weight of your body. So don’t want your weight go down quickly.
Weigh your weight once a week
Weigh your weight once a week so that you don’t slip daily fluctuation it is recommended that you weigh your weight on the same day and same time every week..
Limit unhealthy fat and cholesterol
Limit saturated fats and trans fats in the diet is the most important thing to reduce blood cholesterol and decrease the risk of coronary artery. A high blood cholesterol level can lead to a buildup of plaque in the arteries is called atherosclerosis that can increase the risk of heart disease and stroke.
Research suggests that exercise can slow and prevent heart disease, stroke, high blood pressure, cholesterol, diabetes, osteoporosis and many other disease. Exercise can even slow down the aging process and also boost immune system. By having an immune system that is better, at least you can reduce the chances of illness.
Exercise makes your heart stronger. The function of the heart and cardiovascular system work more effectively, and this can reduce plaque in blood vessels (which may narrow the blood flow), so that the heart will pump blood better.
“ if your heart become stronger, each pump will provide a large amount of blood and this can slow your heartbeat,” said Todd a. Astorino from California State University ” San Marcos.
Muscle burns more calories than body fat when you are resting. Thus, the more muscle we have, the better your metabolism that we experience. Certainly not calorie burning only happens when you are in a condition of rest, but when exercise as well. With a good metabolic rate, one can have a healthy diet.
Getting enough sleep
When you lack of sleep your body will produce more of the hormone ghrelin i.e an aooetite stimulant hormone and less produce the hormone leptini.e the hormone that tells when you are full. In this condition you certainly will continue to want to eat and didn’t know when to stop, so this could cause you to gain more calories and more fat.
Sleep enough can make you feel relax and full longer so keep you from snacking that do not need.