Cuban Franco

Cuban Franco/
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"1.5 million deaths per year in the U.S. are from diseases associated with diets high in saturated fat and cholesterol. The main dietary sources of fat in the American diet are meat, poultry, fish, dairy products and fats and oils. Cholesterol is found only in foods of animal origin. Reduce consumption of saturated fat and cholesterol. Increase consumption of whole grain foods and cereal products, vegetables and fruits. "Surgeon General's Report on Nutrition and Health, 1988.

The "Western" diet, characterized by high intakes of red and processed meats, sweets, fried foods, refined grains and desserts. This has been found to be associated with a high incidence of chronic diseases such as diabetes mellitus, cancer and the number one killer, cardiovascular disease. Scientific studies have repeatedly shown that a prudent heart healthy diet dramatically reduces their propensity to succumb to these diseases.

So how do you change your diet for a healthy heart one? For starters, reduce intake of saturated fat. A major source of saturated fat are meat, including the viscera and poultry. "The meat, which contains cholesterol and saturated fat, was never intended for humans, who are natural herbivores." William C. Roberts, MD and Editor in Chief of the American Journal of Cardiology, vol. 66 October 1, 1990. Other sources of saturated fat are egg yolks and dairy products like whole milk, cream, ice cream, cheese, whole milk, butter and lard. Some vegetable oils like palm, almond, and coconut are also high in saturated fat. By Otherwise you can lower your cholesterol by eating monounsaturated and polyunsaturated fats. Vegetable oils such as safflower, sesame, soybean, corn and sunflower seeds are high in polyunsaturated fat. Vegetable oils like olive, canola, peanuts and fruits such as avocados are high in monounsaturated fats. "Those who eat flesh are but food grains and vegetables at second hand, because the animal receives from these things the nutrition that produces growth. The life that was in grains and vegetables goes to dinner.

We get to eat the flesh of the animal. How much better do it directly by eating the food that God provided for our use! "1905 Ellen White 1827-1915 Founder of Seventh-day Adventists. And completely eliminate or reduce to less than 2% of the consumption of healthy heart trans-fatty acids. These not only raise the LDL cholesterol but also decrease the good HDL cholesterol. In a recent study by Harvard University, more than 80,000 women suggests that the replacement of only 2 percent of calories from trans fat with calories from healthier fats reduced the risk of heart disease by over 50 percent. Not surprisingly, California and the cities of New York and Philadelphia have passed laws banning the use of oils, margarine and shortening containing trans fats in restaurants, bakeries, delis, cafes and other businesses classified as "food service. deep fried fast foods are typically high in trans fats.

Eat fish fatty grilled or baked at least once a week. Fatty fish include salmon, tuna, sardines or mackerel. Marine life is rich in omega 3 fatty acids. They protect against cardiovascular disease by anti-atherogenic effects. They also improve endothelial function and platelets the lowest levels of oxidative stress and promotes plaque stability. Omega-3 fatty acids are also present, although in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil.

Eat more than 400 grams of fruit and vegetables per day. "Nothing will benefit human health and increase chances for survival of life on Earth much as the evolution to a vegetarian diet. "Albert Einstein. Clinical trials have shown that diets rich in fruits and vegetables reduces cardiovascular disease through several mechanisms, including improved cholesterol levels, reduce blood pressure and reducing inflammation, homocysteine levels, and coagulation blood. In addition to providing cholesterol reduction, poly and mono unsaturated fats, some vegetables such as okra and eggplant also provide good quantities of viscose fiber. Pooled data from clinical trials, 10 observational studies reveal that for every 10g / d of increased energy-adjusted fiber intake, decreased coronary events by 14% and coronary mortality by 27%. The plants are also rich in healthy ingredients, including several phytochemicals, folate potassium and vitamin electrolyte.

Eat a variety of whole grains. Foods rich in whole grains include breakfast cereals made with whole grain e25% in weight or bran, wheat bread, popcorn, cooked oatmeal, wheat germ, brown rice and bulgur, kasha, and couscous. And eat less refined grains. Foods rich in refined grains include breakfast cereals made with

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Dr. Shashi K. Agarwal is a Board Certified Internist and Cardiologist with a private practice in New York City and New Jersey. He is also a diplomate of the American Board of Holistic Medicine and the American Academy of Anti-Aging Medicine.

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