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Heart disease risk
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1. Di it we dɛn kin it na di Mɛditarenian
Dis na it we pipul dɛn lɛk fɔ it we bɔku tɛm di dɔktɔ dɛn we de mɛn dɛn at ɔlsay na di wɔl kin se. As di nem sho, dis na di tradishɔnal it we pipul dɛn na kɔntri dɛn we de rawnd di Mɛditarenian Si (fɔ ɛgzampul, kɔntri dɛn lɛk Gris ɛn Itali) dɔn fala fɔ bɔku bɔku ia. I men wan inklud:- Fresh frut ɛn vɛjitebul dɛn
- Whole grains (tin dɛn lɛk brawn rays, bɔku wit, ɔts) .
- Fish ɛn mit dɛn we nɔ gɛt bɛtɛ trɛnk
- Ekstra vayjin ɔliv ɔyl
Di big bɛnifit fɔ dis we fɔ du tin na dat i nɔto fɔ shɔt tɛm nɔmɔ, ɛn i nɔ kin izi fɔ du. Di it kin swit, ɛn yu kin chenj am di we aw yu want. Na dat mek i rili izi fɔ fala am fɔ layf. Sayɛns risach dɔn pruv se dis it kin rili bɛnifit pɔsin in at wɛlbɔdi.
2. Tεrapi Laif Stayl Chenj (TLC Diet) .
Di TLC it na tri pat program we gɛt fɔ du wit it, ɛksesaiz, ɛn aw fɔ kɔntrol yu wet . Dɛn dɔn si se if yu du ɔl dɛn tri tin ya kɔrɛkt wan, yu kin ridyus yu bad kɔlɔstrel (LDL) lɛvɛl bay 20% to 30%. Insay dis program, yu fɔ se gudbai to trans fat . Dat min tin dɛn lɛk tin dɛn we dɛn kin bek, majarin, ɛn fast fud dɛn we dɛn dɔn dip frɛsh. Ɛn sɛtyuret fat.Yu fɔ stɔp di it dɛn we yu de it (e.g. fat mit, bekin). Bɔt dat nɔ min se yu fɔ lɛf fɔ it fayn fayn it dɛn. Fɔ ɛgzampul, yu kin chenj to tin dɛn we gɛt wɛlbɔdi lɛk wan pis ham we nɔ gɛt bɛtɛ blɔd instead ɔf bekin. In shot, if yu kɔntrol di amount, yu kin it tin dɛn lɛk pankɛk ɛn pinat bɔta bak wan wan tɛm.
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Check Availability →3. DASH it fɔ kɔntrol ay blɔd prɛshɔn
DASH (Dietary Approaches to Stop Hypertension) na wan plan we rili izi fɔ fala we di American Heart Association dɔn ivin ɛndɔs. Pan ɔl we di men tin we i want fɔ du na fɔ kɔntrol di ay blɔd prɛshɔn, i kin rili ɛp bak fɔ mek di kɔlɔstrel nɔ bɔku. Wan ɔda gud tin bɔt am na dat yu kin si di tin dɛn we kin apin kwik kwik wan. Insay wan stɔdi, pipul dɛn we bin fala dis we fɔ du dis bin si gud tin dɛn insay lɛk tu wiks so. Insay dis we, yu nid fɔ it mɔ pan:- Grens , frut, ɛn vɛjitebul (di fayv frɔm dɛn tin ya kin ɛp bɔku fɔ mek di kɔlɔstrel nɔ bɔku) .
- slim protin (e.g. lכw fεt dairy prodakt, bins, lentil, fish)
Wan kɔmpiashɔn fɔ sɔm men it dɛn we pɔsin kin it
We yu tink bɔt dɛn difrɛn we dɛn ya fɔ it, yu go kɔnfyus smɔl. Yu go de wɔnda se, "Uswan na di bɛst fɔ mi?" Na dis na simpul kɔmpiashɔn fɔ di tri men we dɛn.| Lɛ yu bɔdi kam dɔŋ | Tin dɛn fɔ it mɔ pan | Tin dɛn fɔ stɔp |
|---|---|---|
| Di Mɛditarenian | Frut, vɛjitebul, ɔl gren, fish, ɔliv ɔyl, nɛt | Fɔd dɛn we dɛn dɔn prosɛs, shuga, rɛd mit |
| LAYN | Frut, vɛjitebul, dairy we nɔ gɛt bɔku fat, slim protin, grens | Sɔl, shuga, it dɛn we gɛt fat, rɛd mit |
| Vegetarian/Vegan we nɔ de it | Ɔl di plant it dɛn: vɛjitebul, frut, grens, ligɛm, soya | Ɔl di tin dɛn we dɛn mek wit animal (mit, fish, milk, eg) . |
5. Vegetarian ɔ Vegan Dayt
Dɛn tu it ya we dɛn mek wit plant, if yu pik di rayt it dɛn, kin mek big difrɛns pan yu kɔlɔstrel lɛvɛl.- Vegetarian : Nɔ de it ɛni mit.
- Vegan: Nɔ de it ɛni animal prodak. Dat min se nɔto mit, fish, eg , tin dɛn we dɛn mek wit milk nɔmɔ, bɔt i min bak ɔni.
Bɔt na wan mistek we bɔku pipul dɛn kin mek. If yu it bɔku fried lentil vadas, ulundu vadas, rol, ɛn swit it dɛn jɔs bikɔs yu nɔ de it bif, i nɔ go mek yu kɔlɔstrel go dɔŋ. Na dat mek i impɔtant fɔ pik it dɛn we gɛt wɛlbɔdi we gɛt plant instead fɔ bi "junk food vegetarian."Dɔn bak, if yu de chenj to it we gɛt plant dɛn ɔl, i impɔtant fɔ mek shɔ se yu de gɛt di impɔtant tin dɛn we yu bɔdi nid, lɛk ayɛn, vaytamɛn B12, vaytamɛn D, ɛn kalsiɔm . I bɛtɛ fɔ mek yu tɔk to yu dɔktɔ bɔt dis.
Sɔm mɔ sakrifays it dɛn
Apat frɔm di wan dɛn we wi dɔn tɔk bɔt, bɔku ɔda we dɛn de fɔ du tin.Fleksitarian Dayt we pɔsin kin it
Dis na fleksibul vegjetarian it. Dat min se fɔ it mɔ it dɛn we dɛn mek wit plant, ɛn wan wan tɛm dɛn kin ad smɔl mit ɔ fish. Dis na izi it bak fɔ bɔku pipul dɛn, bikɔs i de mek dɛn ebul fɔ kɔstɔmayt dɛn it di we aw dɛn want ɛn stil de ripɛnt di bɛnifit dɛn we dɛn de it we dɛn nɔ de it bif.Mayo Klinik Diet we yu de it
Dis na layf bak plan fɔ liv. I de pe atɛnshɔn mɔ pan it dɛn lɛk ɔts we gɛt bɔku fayv, fish we gɛt bɔku omega-3 fat asid , nɛt lɛk walnut ɛn amɔnd, ɛn ɔliv ɔyl, we de ɛp fɔ mek di kɔlɔstrel nɔ bɔku. Ɛksesaiz ɛn fɔ kɔntrol di it we pɔsin de it na di men tin dɛn bak.Dean Ornish Diet we de na di wɔl
Bɔku lɛvul dɛn de fɔ dis. di mכst ekstrim lεvεl de rili lכw fεt εn i de kכmplit wan fכ pul di animal prodakt dεm. Stɔdi dɔn sho se pipul dɛn we bin de fala dis strikt it bin ridyus dɛn kɔlɔstrel bay lɛk 30%. Bɔt dis kin at fɔ lɛ bɔku pipul dɛn fala fɔ lɔng tɛm. Bɔt, i go dipen pan yu wɛlbɔdi gol dɛm, sɔm tin dɛn de bak we nɔ strikt ɔnda dis it.Mɛmba se sɔm kayn fat rili impɔtant fɔ di bɔdi. "Gud" fεt dεm , lεk fish כyl εn omega-3s , na implεnt fכ di bכdi fכ wok fayn fayn wan. So bifo yu bigin fɔ it ɛni it, tɔk to yu dɔktɔ fɔ pik di wan we go fayn fɔ yu.Fɔ dɔn, kɔmɛshɔnal program dɛn fɔ lɔs yu wet lɛk Weight Watchers ɛn di Biggest Loser Diet kin ɛp yu bak fɔ kɔntrol yu kɔlɔstrel. Bak, di men tin na fɔ pik fayn it dɛn ɛn fɔ du ɛksɛsayz.
Mɛsej we dɛn kin kɛr go na os
- Ay kɔlɔstrel nɔto sɔntin fɔ wɔri bɔt, bɔt na sik we pɔsin kin kɔntrol if pɔsin liv fayn layf .
- Bifo yu it "diet" fɔ sɔm tɛm, tray fɔ adopt di we aw yu de it fayn fɔ yu layf.
- Mek fresh frut, vɛjitebul, ɔl gren, slim protin (fish, chukchuk), ɛn gud ɔyl (ɔliv ɔyl, nɛt) yu men it dɛn.
- Nɔ it tin dɛn we dɛn dɔn prosɛs, drink dɛn we dɛn dɔn swit, it dɛn we dɛn kin it na bɛri, ɛn it animal dɛn we gɛt fat as yu ebul.
- Apat frɔm we yu de kɔntrol di it we yu de it, i impɔtant fɔ du ɛksɛsayz ɔltɛm fɔ kɔntrol di kɔlɔstrel.
- Bifo yu mek ɛni big chenj pan yu it, go to yu dɔktɔ ɔltɛm fɔ no wetin bɛtɛ ɛn we nɔ bad fɔ yu.
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