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How to Prevent Diseases

If your regular plate contains vegetables, fish, legumes and whole grains, you have essentially a diet that helps combat many chronic diseases.

If this is not your first choice, listen carefully. Enjoy a mix of these foods is the best way to reduce your risk of developing one or more of the following health problems:

    
Hypertension (high pressure)
    
Hypercholesterolemia
    
Hyperglycemia
    
Cerebrovascular accident (CVA)
    
Heart disease
    
Diabetes

If you have been diagnosed with one or more of these conditions, you may be overwhelmed by nutrition advice that come from all sides. The good news is that the optimal diet for all these health problems is essentially the same: choose less processed foods and fill your plate with more whole foods like vegetables, fruits, whole grains, poor fat dairy products, nuts, healthy oils and foods rich in protein such as fish, legumes and poultry without the skin.

Whole foods contain fiber, minerals and antioxidants that help fight disease and reduce your risk of heart disease. In addition, they leave less room on your plate for processed foods, which tend to contain less healthy nutrients for the heart such as sodium, trans fats and sugar. Make sure you avoid fried foods, white bread, processed meats and fast food.

The super foods
Some whole foods that stand out for their nutritional quality. Make it the cornerstone of your diet and you will drive to a healthy heart.

1. Walnuts: Consuming 30 grams (one ounce) of unsalted nuts about four times a week can really help reduce your risk of heart disease by 37 percent. A simple and delicious change has as much power. Why? Because nuts contain healthy fats and plant sterols that reduce LDL cholesterol (the "bad" cholesterol), they contain the ideal mix of fat and protein to stabilize blood sugar and contain essential minerals like magnesium and potassium that help reduce blood pressure. It's really great. Your best strategy is to taste 60 ml (¼ cup) unsalted mixed nuts a few times during the week instead of another snack (without adding them to your current plan).

2. Soluble fiber: Foods rich in soluble fiber delay glucose absorption in the small intestine, which helps to stabilize blood sugar after meals. Soluble fibers also act by eliminating LDL cholesterol. The following foods are rich in soluble fiber, so eat-in as often as possible:

    
Vegetables: eggplant, okra
    
Fruits: apples, pears
    
Grains: oats, pearl barley
    
Legumes: lentils, beans and peas.

3. Fish: DHA and EPA are two types of omega-3 fats found in fish and have the following characteristics:

    
They help reduce triglycerides, a type of fat that circulates in the blood (a high rate is associated with cardiovascular diseases)
    
They produce small reductions in blood pressure in hypertensive individuals
    
They reduce the risk of stroke up to 27% when two portions of 75 g (2.5 ounces) of fatty fish per week are consumed. Note: a high fish consumption (more than 46 g or 1.5 ounces of fish per day) may increase the risk of stroke.

Limit yourself to fatty fish such as trout, salmon, sardines and mackerel, which contain the most omega-3 fats.

4. Whole Grains: Cereals with crackers, it is important to replace refined grains (white rice, white flour) with whole grain products. Studies show that people who consume three to five servings of whole grains per day were 26% less likely to develop type 2 diabetes and 26% less likely to suffer from heart disease than those who consume less .

Whole foods are the recipe for success. Not only do they help to reduce the health problems mentioned above, but they help prevent its occurrence. Add daily physical activity and you have the basics of how life really healthy for your heart.

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