Fish consumption

The study began in 1990 and involved men and women aged 55 years living in a suburb of Rotterdam. The results showed no difference in the risk of developing heart failure among those who ate fish and those without.

According to the researchers explain in their work, one in four people will develop heart failure at age 40. The risk increases with age and disease prognosis is poor.

The analysis involved 5299 individuals with a mean age of 67.5 years who had not suffered heart failure and those data were available from their diet. During 11.4 years of follow-up, 669 people developed heart failure. Their usual diet was assessed by a list of self-test and during the interview with an expert.

The results showed that consumption of fish in the diet was not significantly associated with the incidence of heart failure. This risk was measured according to five levels of fish consumption in consumption reflected ecoisapentaenoico acid (EPA) and docosahexaenoic acid (DHA), two fatty acids that have shown some benefits of cardiovascular exercise through mechanisms anti-inflammatory, anti-arrhythmic effects and reduced serum triglycerides, blood pressure and heart rate.

According to Marianne Geleinjse points, Study, “many health authorities recommend two weekly servings of fish, especially oily fish like salmon, mackerel and herring for the prevention of cardiovascular disease. According to our data would change this advice, even although fish consumption was not associated with the development of heart failure in our study group.

The researcher adds that in addition to these fatty acids, fish also contains other healthy ingredients like vitamin D and selenium. “Fish is a good source of protein and is healthier than, say, red meat, Geleijnse incident.

According to the authors conclude, this is only the second study examining the relationship between these two fatty acids and the risk of heart failure: the first in 12 years of follow up among older adults did discover that the consumption of tuna or other grilled fish or cooked, not fried, was associated with a lower incidence of heart failure.

WHAT IS “bad” cholesterol?
If there is a “bad” cholesterol LDL – is because there is also a “good” cholesterol HDL -. It is important to understand the differences between them. The why is very well studied: HDL cholesterol helps to drive out of the blood vessels while LDL can be deposited within the walls of arteries. Over the years, end up obstructing the arteries and causing heart attacks, circulatory failure, and other conditions.

Currently, the medical literature recognizes the LDL cholesterol as a “murderer silent” because it undermines the blood vessels in a slow and relentless, and without causing symptoms. But in turn, recognizes that literature is not something casual or inherited, but its increase or decrease depends on the individual and particularly of their eating habits.

DIET “GOOD”
We provide some essential steps you can take into account to avoid the “bad” cholesterol and consume mainly food on the contrary raise the good cholesterol. ”

Discard when making a sandwich, hot dogs, sausage, salami and other sausages. Try lean turkey or chicken, tomato, peppers, cabbage, onions and other vegetables.

Avoid canned foods, full of fat and cholesterol.

Eat more seafood. Sardines and salmon are very appropriate, as they are rich in Omega-3 (good fat).

Avoid fat in general. Not only raise LDL cholesterol, they can also lower HDL levels. Stay away from butter, margarine, shortening, and processed foods containing partially hydrogenated soybean oil

Eat nuts, peanuts, almonds, hazelnuts and other nuts whenever possible. They are high in fat, but the good kind. Replace common butter, peanut butter, much more healthy and exquisite.

Limit desserts and especially industrial ice cream. Prepare fruit ice cream at home with nonfat milk, eat cookies flour, jelly, and yogurt.

Eat high fiber foods, especially bread, wheat flour and other grains, fruits, vegetables, beans (excellent vegetable protein) and cereals.

Eat the roast. This practice avoids using fat, and therefore it is far healthier. Eat more white meat, and smaller amounts of red meat.

Find a new salad dressing. Most of them are full of fatty acids and cholesterol. Olive oil is good, and you can add vinegar or lemon juice.

You can eat any amount of fruits and vegetables. They contain no cholesterol and provide many nutrients and antioxidants. Here are some of the most advantageous: green beans, broccoli, cauliflower, apple, orange, lemon, mango, papaya, pineapple, squash, tomatoes, garlic, onion, spinach and bananas.

Finally, it is advisable to add to this diet a good workout day. If you really do not like sports, which is much more pleasing, or do aerobics, a brisk long walk, especially uphill, helps eliminate “bad” cholesterol. Not that hard, just have to put effort.