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Foods You Should Eat To Maintain A Healthy Heart

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Heart Healthy Foods

When thinking about heart disease, we know that a change in diet is often needed. In today’s world of fast and convenient foods, people think more of saving time than saving calories and fat. If we can be just a little bit more conscious about what we are eating, then we can greatly reduce our risk of heart disease in the future.

One of the best ways we can change up our diet is by restricting our use of solid fats like butter, bacon, and gravies. These are known as Saturated and Trans fats. We often use these fats to help prepare the food we cook. Some great low-fat alternatives are olive oil, yogurt, and fresh fruit. Try to also be label-conscious and read the contents. Look for ingredients like polyunsaturated fats – found in nuts and seeds – and monounsaturated fats – found in canola and olive oil. Be wary of the boxes labeled “reduced fat” though as they often still contain the bad fats.

Something else we can do is to choose meats that are lower in fat. Fish is always a healthy choice and most even contain the heart-healthy omega-3 fatty acids our bodies need. These omega-3 fatty acids can actually reduce our levels of triglycerides. Lean cuts of pork, beef, chicken breast and turkey are also great choices. Beans and other legumes are a wonderful meat alternative, while still providing our bodies with needed protein. Soy and tofu have become popular in recent years also adding to the meat alternatives list.

The largest dietary change we can make is adding more fruits and vegetables. Many Americans do not even eat half of the servings the food guide recommends as it is not convenient. Fruits and vegetables are chock full of vitamins and minerals, the things we need each and every day.

Soluble fiber is often found in fruits and vegetables and is an excellent source for reducing our cholesterol levels. Fruits and vegetables have also been proven to help reduce heart disease. By snacking on these tasty treats, we are less likely to snack on something higher in fat.

It is easy to keep fruits and vegetables in the fridge ready for snacking as most just need a quick rinse in water and we can munch away. Sometimes even keeping vegetables such as carrots, broccoli, and cauliflower already cut up in the fridge or a bowl of fruit on the counter makes it easier for us to grab and go if we are in a rush.

Whole grains, as found in bread and pasta, are another great dietary change we can make to help our heart. Choosing 100% whole wheat breads and pastas gives us the nutrients we need that we cannot get from other foods. We also need to be aware of our salt intake. Salt is a huge heart enemy resulting in higher cholesterol levels. Processed foods often have added salt, so by choosing fresher foods, we are cutting our salt intake.

By adding more of these foods to our diets on a daily basis, not only are we reducing our risk of heart disease, but an added side effect is weight loss!
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BONUS : Free Calorie Counters Available Online



There are a number of free calorie counters available on the internet. These programs allow you to select a specific food and it will tell you how many calories are in one serving. It will also tell you what the recommended serving size is. If you are on a diet, you owe it to yourself to check out the free calorie counters out there.

What should you look for in a calorie counter and how will you know when you have found a good one? This article looks at the basic components of free calorie counters and shows you some of the sophisticated options out there.

Free calorie counters should include basic groceries. An apple is an apple is an apple, no matter how you slice it. Included in this category is dairy, eggs, fruit, meat, poultry, seafood, and vegetables.

But, so much of what we eat today is processed food. So, a good program will also include various branded foods. For instance, you should be able to find out that one serving of Jif Extra Crunchy Peanut Butter equals 2 tablespoons and has 190 calories in it. Additionally, you might find that 16 percent of the food comes from protein, 71 percent from fat, and 14 from carbs. It has 2 grams of fiber.

Sophisticated free calorie counters also include sections for popular recipes. You might learn that the popular Indian dish Chicken Tikka has 232 calories.

Additionally, many free calorie counters include the foods from popular restaurants and fast food outlets. You might be surprised at just how many calories some of your favorite restaurant foods have in them. And, you should take note that most of the time you will consume fewer calories if you go to a hamburger shop than a sit down restaurant.

The calorie counters depend on your ability to judge a serving. Too many times what we judge to be enough for a meal is really multiple servings. To help you with this, the free calorie counters divide foods into their standard suggested serving sizes and tell you what the weight in grams for that amount is.

While most programs simply list the calories in foods, some free calorie counters have a companion program that shows you just how many calories you’ve burned by doing specific activities.

Everyone knows that the way you lose weight is to burn more calories than you consume in a given period. To lose 1 pound, you must burn 3500 extra calories than you eat. These calories burned calculators help you determine just how much you can eat based on how much activity you have in a specific day.

Further, if you have an extra cookie at lunch, you will know how many extra minutes you have to hit on the treadmill after work with these programs.

If you are trying to lose weight, search out the internet for one of the free calorie counters. You will gain a lot of insight into your diet when you do.
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