Unhealthy foods most people think are healthy

Do you know what foods are unhealthy? When examining your diet, it can be difficult to determine what foods are healthy or not.

The most common unhealthy foods include highly-processed items “such as fast foods and snack foods,” says Vilma Andari, M.S. “Highly-processed foods tend to be low in nutrients (vitamins, minerals and antioxidants) and high on empty calories due to the content of refined flours, sodium and sugar.”

Examples of processed foods include:

• Chips
• Cookies
• Cakes
• Sugar cereals

What makes food unhealthy?

“The preparation method and the types of ingredients the food contains make it unhealthy,” says Andari. “Sodium, sugar and fat (saturated fat and trans-fat) are key ingredients one should always monitor when eating out and shopping at the grocery store. The American Heart Association recommends keeping the consumption of saturated fat to less than 7 percent and the consumption of trans-fat to less than 1 percent of an individual’s daily calories.”

Avoid sodium, added sugar

According to the American Heart Association’s 2013 heart disease prevention guidelines, women are smart to shy away from eating foods that contain high levels of sodium and added sugar.

For optimal heart health, the American Heart Association recommends you consume:

• No more than 1,500 milligrams of sodium per day.
• No more than 6 teaspoons or 100 calories of sugar a day for women.

Unfortunately, the average American eats more than double their recommended sodium and sugar intake, consuming 3,600 milligrams of sodium and 22 teaspoons of sugar daily.

How to avoid unhealthy food

Andari offers several pieces of advice for how to stay away from food that is bad for you:

1. Choose processed foods carefully.
2. Avoid sodium from the six most common salty foods (bread and rolls; cold cuts and cured meats; pizza; burritos and tacos; soup; sandwiches).
3. Read food labels and stay away from items that have sugar added, excess sodium and fat.
4. Plan ahead and prepare healthy snacks and meals at home made from whole, fresh foods.
5. Choose lean meats with less than 10 percent fat.
6. Don’t skip meals (this can contribute to snacking on unhealthy foods when hungry).

We are what we eat, but we do not think that what we eat is not healthy, then we wonder why we are fattening, why we have high cholesterol, why we have cancer?

Today's food is very processed, most of it no longer contains fiber, protein, healthy sugars.

Try not to eat food that you can eat while walking.

Top 10 cancer causing food

Today's food contains many toxic substances, including BPA, but also genetic changes that our body is unable to recognize and eliminate. These changes lead to changes in the body's cells, causing cancer.

Heart palpitation Top 5 causes

Palpitations make you feel like your heart is beating too hard or too fast, skipping a beat, or fluttering. You may notice heart palpitations in your chest, throat, or neck.

palpitation

Top 5 Signs Your Blood Sugar Is High

High Blood Sugar and Diabetes

Blood sugar control is at the center of any diabetes treatment plan. High blood sugar, or hyperglycemia, is a major concern, and can affect people with both type 1 and type 2 diabetes . There are two main kinds:

Fasting hyperglycemia. This is blood sugar that's higher than 130 mg/dL (milligrams per deciliter) after not eating or drinking for at least 8 hours.
Postprandial or after-meal hyperglycemia. This is blood sugar that's higher than 180 mg/dL 2 hours after you eat. People without diabetes rarely have blood sugar levels over 140 mg/dL after a meal, unless it’s really large.

Heart palpitations?

Typically, heart palpitations are not something rare or something serious. But it's enough to feel a few times to scare and worry. Learn more about palpitations, their causes and methods of treatment!

What are palpitations and how they feel?

Palpitations feel like abnormal heart beats. Can be beat stronger as heart make a greater effort to pump blood may be a faster and less frequent beatings as if your heart skipped a beat. May occur when you exercise or when standing still when standing up or in bed. You can feel in your chest or throat somewhere. In general, palpitations are harmless, but in rare cases can be a sign of heart disease.

You have palpitations? See which causes!

Most often, the causes palpitations related to your lifestyle. May occur when you drink much coffee, you smoke, you do strenuous exercise, but also in case of strong emotions - for example if you are really stressed or suffer from anxiety. Palpitations can occur when you have a fever and you take certain medicines, such as cold and flu tablets containing pseudoephedrine. Palpitations in women can be caused by hormonal changes related to menstruation, menopause or pregnancy.

When palpitations are a sign of disease?

In rare cases, palpitations are a sign of disease - either hyperthyroidism or cardiac arrhythmia. Arrhythmia can mean beats too fast, ie tachycardia, racing rare, ie bradycardia or irregular, ie atrial fibrillation. All these diseases call to be taken seriously, so if you frequent palpitations, strong or lasting much should go to the doctor. Also, you should get help immediately if you have chest pain, you can not breathe or feel dizzy when you have palpitations.

What's the treatment for heart palpitations?

Treatment depends obviously causes palpitations. If it's an arrhythmia, only cardiologist tells you how to treat yourself after you establish the type of arrhythmia and the exact cause. If you have no heart disease, treatment consists of lifestyle change. You will need to rest more, relieve stress as much as possible, to give up coffee and other stimulants or change doses of medication if you are under treatment.

Montignac Diet

Indeed, Montignac diet was and is challenged as it would encourage consumption of fat but if we follow entirely nutritionist advice we will not have any problems with cholesterol and other health problems. Heart-symptoms.blogspot.com also published articles on Montignac diet but readers have written to us that they would like more concrete advice in the book because often do not have time to carefully read the books of renowned nutritionist. Therefore back with another article but with concrete advice and printable Montignac diet. The question was one of the readers: "I could have a poster with clear dietary advice? I would put in my kitchen and I find him to know specifically what to eat. "I answered reader through this article and hopefully we will be and your help.

Montignac shopping list:

• grains (Musli) without sugar, unrefined
• dark chocolate with 70% cocoa over
• Vegetables: avocado, cucumber, tomato, green pepper, mushrooms, leeks, onions, lettuce
• fresh fish
• turkey breast or thighs
• olive oil
• freshly picked spices: rosemary, basil, mint
• hard cheese without whey and 0% fat
• Without natural nonfat yogurt and sweeteners
• white beans and red beans
• lentil
• fresh fruit (not bananas, seasonal fruit are preferred)
• almonds, hazelnuts, walnuts
• jam or marmalade without sugar
• fresh or dried peas
• basmati rice or whole
• tomato paste
• wholemeal bread
• pasta
• soy products (tofu)

Low Carb Diet

Low Carb Diet

Low Carb Diet

Montignac diet is recommended by heart-symptoms.blogspot.com. You will see that Montignac diet means a lifestyle rather than the actual dieting. We recommend buying nutritionist Montignac book and read it carefully.

Indeed, Montignac diet was and is challenged as it would encourage consumption of fat but if we follow entirely nutritionist advice we will not have any problems with cholesterol and other health problems. Heart-symptoms.blogspot.com also published articles on Montignac diet but readers have written to us that they would like more concrete advice in the book because often do not have time to carefully read the books of renowned nutritionist. Therefore back with another article but with concrete advice and printable Montignac diet. The question was one of the readers: "I could have a poster with clear dietary advice? I would put in my kitchen and I find him to know specifically what to eat. "I answered reader through this article and hopefully we will be and your help.

How do we keep Montignac diet?

Montignac diet is divided into two phases.
Phase I: Involves eating for a very low glycemic index of 35 or less. Phase I is a recommended way of Montignac to give up bad eating habits and adopting a healthy lifestyle.

It encouraged the consumption of fish or vegetable protein (people who have kidney problems should consult a doctor before for this type of diet might affect health).

Phase II: In this stage we need to keep everything I lost in the first round and try to eat food with a low glycemic index or average. And the second phase should become more of a lifestyle.

Montignac diet when we eat keep:

The menu allows two main options: either proteins and lipids or carbohydrates and fiber. Anyway, do not mix carbohydrates with anything! Lunch should be the main meal of the day.

At breakfast we eat: Either proteins and lipids: herbal tea, a boiled egg, lean ham, cheese diet, coffee. Whether carbohydrates and fiber fruits (apples, kiwi, cherries, others ...) or whole grains, whole wheat bread, rye with dietary jam, marmalade or jam without sugar, coffee.

Eat lunch: tomato soup; salad (Bulgarian) with cheese, lean ham or cooked eggs; omelet with mushrooms; fish; grilled chicken with bean pods. Recommended vegetables excluding potatoes and carrots. As many vegetables without restriction !! Optional snack almonds or walnuts. Lunch is recommended to be based proteins and lipids.

At dinner we eat: Either carbohydrates and fiber: vegetable soup; steamed vegetables; salads, fruit. Whether protein and fat: lean ham, yogurt, cottage cheese with 0% fat.

If I ate meat at lunch not eat dinner.

How to combine food?

A main idea the Montignac diet is based on how to combine foods. Thus, combine foods in Group A - meat (boiled or grilled), eggs, fish, low-fat cheese, or other dairy group B - vegetables. Never combine foods in Group A with Group C - cereals, potatoes, rice, pasta or corn. And they all combine with vegetables.

Conclusion: B group food (vegetables excluding potatoes) can be combined with anything else. Foods Group A and Group C should never be combined with each other!

Sugar is considered by Michel Montignac food dangerous and should be removed. Carbohydrates "bad" such as potatoes, rice, corn, refined pasta, pastries, sugary products, alcohol, fried foods or spend more time in the oven must be removed from the diet!
As the fruits, we can say that general recommendation, not only diet Montignac, it would be good to be eaten alone and on an empty stomach (at least half an hour before meals and at least two hours after eating).
Polyunsaturated fatty acids (lipids fish) and monounsaturated fatty acids (olive oil) are recommended for as many of your meals diet Another rule is that fruits and vegetables be eaten, if possible, in their natural state, to not be removed by heat-treating nutritional qualities.

Foods with a low glycemic index stabilizes the amount of insulin that is produced by the pancreas and metabolism is supported so that does not cause fat deposits. Montignac diet allows you to eat foods you like and can thus be followed even on holidays such as Easter or Christmas. In addition, you should not stand out when you go to the restaurant and ordered food will not "betray" that are on diet.

Benefits of Probiotics

Albeit a portion of the impacts of probiotics have been recorded unmistakably, research is still on going in the zone with such a variety of inquiries on the truth of a portion of the advantage staying unanswered. In any case it is critical to keep in mind that diverse probiotic strains are connected with various medical advantages (Senok et a/.2005).

Change in Water Qualities

As indicated by Venkateswara (2007), probiotics have been accounted for to manage smaller scale greenery, control pathogenic ones, upgrades the decay of the undesirable natural substance, enhance biological environment by minimizing the lethal gasses like NH 3 , N 2 0, H 2 , Methane and so on, expansions populace of nourishment life form in the water, increments wholesome level of the amphibian host and enhance their insusceptibility in the way of life water. In a few examines, enhanced water quality has been recorded amid the expansion of the probiotics particularly with Bacillus sp. (Verschuere et al, 2000). The method of reasoning is that Gram-positive Bacillus sp. are by and large more powerful in changing over natural matter back to C0 2 than G-negative microorganisms which could change over a more noteworthy rate of natural carbon to bacterial biomass or sludge.

As Growth Promoters

One of the exercises of probiotic microscopic organisms is relied upon to have an immediate development advancing impact of fish either by direct inclusion in supplement uptake or by giving supplement or vitamin. Be that as it may, it has been illustrated tentatively that probiotics surely may improve the development of fish. The capacity of life forms to out-develop the pathogens for host or to enhance the development of the host but then no symptom on the host made it a probiotic microbes. Yassir et al. (2002) in endeavor to utilize probiotic microscopic organisms as development promoter on tilapia (Oreochromis niloticus) distinguished that the most elevated development execution was recorded with Micrococcus luteus a probiotic and the best nourish change proportion was seen with the same life form. So M. luteus might be considered as a development promoters in fish aquaculture. Lactic corrosive microscopic organisms additionally had an impact as development promoters on the development rate in adolescent carp however not in Sea bass (Noh et al, 1994). Additionally Enterococcus facium had been utilized to enhance development when connected in food to angle (Bogut et al. 2000). Irianto and Austin (2002) reported that probiotics may fortify hankering and enhance nourishment by creating vitamins, detoxification of mixes in the eating routine and by the breakdown of toxic parts. Streptococcus facium enhanced the development and food effectiveness of Israeli carp (Noh et al. 1994). Probiotics hence can be viewed as development promoters in aquaculture life forms notwithstanding different advantages of probiotics.

For Good Health

Numerous probiotic items are utilized routinely by solid people without a doubt the promoting of numerous probiotics sustenance probiotics is focused at solid people. The case that consistent ingestion will add to a solid life style, advance general prosperity and ensure against or decrease the danger of creating incessant gastrointestinal, respiratory or cardiovascular issues in the long haul has impelled numerous individuals to embrace consistent utilization of these items. (Senok, et.al., 2005). Chosen probiotics have appeared to have critical medical advantages for people and hence a few all around described strains are accessible for human use to diminish the danger of gastrointestinal contamination or to treat such disease (Nikoskelainen, 2001). In nations of mainland Europe, probiotics are viewed as drug and they are endorsed close by anti-microbials, while in different nations probiotics are advertised as supplement and are sold over the counter (Berger, 2002) for good wellbeing.

For Disease Prevention

Probiotics or their items for medical advantages to the host have been discovered valuable in aquaculture, physical creatures and in human sickness control. These incorporate microbial extra that keep pathogens from multiplying in the intestinal tract, on the shallow surfaces and in society environment of the way of life species (Verschuere, et.al. 2000). The impact of these useful life forms is accomplished through advancing the resistant arrangement of society life form, expanding their imperviousness to sickness, or creating inhibitory-substance that keep the pathogenic life forms from building up sickness in the host. Society System, Inc, (2002) included that great microscopic organisms in the gut help in numerous essential capacity, for example, supplement processing, invulnerable capacity and counteractive action of pathogens.

One of the settled advantages of probiotics is the decline in event and span of loose bowels particularly those brought about by anti-toxins like ampicillin utilizing blend of L. bulgericus, L.acidophillus .Bifidobacterium and Streptococcus microscopic organisms. This is additionally valid for the utilization of L. rhamnosus GG, L. reuteri SD2222 and B. lactis BB-12 in the counteractive action and treatment rotavirus the runs in youngsters, refered to by Senok et.al

Heart Palpitations

Heart palpitations are a feeling that your heart is thrashing too exhausting or too quick, skipping a beat, or fluttering. You may notice heart palpitations in your chest, throat, or neck.

Heart palpitations can be annoying or scary. They usually are not serious or harmful, though, and often get away on their own. Most of the time, they're connected to stress and anxiety or to consumption of stimulants like caffein, nicotine, or alcohol. Palpitations also usually occur throughout gestation.

In rare cases, palpitations can be a symptom of a additional serious cardiovascular disease. Therefore, if you have heart palpitations, make arrangements to see your doctor. And seek immediate medical attention if on with palpitations, you experience shortness of breath, dizziness, chest pain, or fainting.

After taking your medical history and conducting a physical communication, your doctor may order tests that will either make sure or rule out an underlying cause. If an underlying cause is found, the right treatment can cut back or eliminate palpitations. If your palpitations are not associated with an underlying cause, lifestyle changes, including stress management and the dodging of common triggers, can facilitate stop them.

Causes of Heart Palpitations

Many things will cause heart palpitations. In the overwhelming majority of cases, the cause is either related to your heart or is unknown. Non-heart-related causes of palpitations include:

1. Strong emotions such as anxiety, fear, or stress; palpitations often occur throughout panic attacks.
2. Vigorous physical activity
3. Caffeine, nicotine, alcohol, or illegal street medicine such as cocain and amphetamines
4. Medical conditions, including thyroid sickness, a low glucose level, anemia, low blood pressure, fever, and dehydration
5. Hormonal changes throughout period, pregnancy, or the perimenopausal period; sometimes, palpitations during maternity ar signs of anemia.
6. Medications, including diet pills, decongestants, asthma inhalers, ANd some drugs accustomed stop arrhythmias (a serious regular recurrence problem) or treat an hypoactive thyroid
7. Certain flavourer and nutritionary supplements
8. Abnormal electrolyte levels
9. Some people expertise palpitations when ingestion serious meals that ar made in carbohydrates, sugar, or fat. Sometimes, eating foods with high levels of monosodium salt (MSG), nitrates, or sodium will bring them on.

If you have heart palpitations after ingestion sure foods, the problem may well be food sensitivity. Keeping a food diary can facilitate you establish that foods to avoid.

Palpitations can additionally be associated with underlying cardiovascular disease. When they ar, palpitations are additional seemingly to represent cardiopathy. Heart conditions associated with palpitations include:

1. Prior heart attack
2. Coronary artery disease
3. Other heart issues such as symptom coronary failure, heart valve problems, or heart muscle problems.

Your doctor will conduct a physical examination, take your medical history, and ask concerning your current medications, diet, and lifestyle. The doctor also can raise once, how often, and under what circumstances palpitations occur.

Sometimes, a blood test will reveal the presence of anemia, electrolyte issues, or thyroid abnormalities and help establish the cause of palpitations. Other helpful tests include:

1. Electrocardiogram (ECG). An graphical record will be done either whereas you're at rest or whereas you're workout. The latter is called a stress graphical record. An graphical record records your heart's electrical signals and will discover abnormalities within the heart's rhythm.
2. Holter monitoring. A Holter monitor is worn on the chest. It continuously records your heart's electrical signals for twenty four to forty eight hours. It can discover rhythm abnormalities that weren't known throughout a regular graphical record take a look at.
3. Event recording. An event recorder is worn on the chest. You use a handheld device to record the heart's electrical signals once symptoms occur.
4. Chest X-ray.
5. Echocardiogram. This is an ultrasound examination of the center. It provides detailed info concerning the heart's structure and perform.
6. If necessary, your doctor may refer you to a specialist for extra tests or treatment.

Treatment of Heart Palpitations

Treatment of heart palpitations depends on their cause. In most cases, palpitations are found to be harmless and typically flee on their own. In those cases, no treatment is needed.

If palpitations are not as a result of an underlying condition, your doctor may advise you to avoid the things that trigger them. Strategies could include:

Reducing anxiety and stress. Common stress-reducing therapies include relaxation exercises, yoga, tai chi, biofeedback, guided mental imagery, and aromatherapy.

Avoiding certain foods, beverages, and substances. This may embody alcohol, nicotine, caffeine, and illegal medicine.

Avoiding medications that act as stimulants. These include cough and cold medicines, and certain flavourer and nutritionary supplements.

If lifestyle changes fail to cut back or eliminate palpitations, your doctor may visit sure medications. In some cases, beta-blockers or calcium-channel blockers are used.

If your doctor finds that your palpitations are connected to an underlying condition, such as anemia, the focus are going to be on treating that condition. If the palpitations are caused by a medication, your doctor will attempt to notice another medication you'll be able to use. If the palpitations represent an cardiopathy, medications or procedures may be needed. You may even be spoken a regular recurrence specialist called an electrophysiologist.

What Is Cholesterol?

I. What is cholesterol?

Cholesterol  is a fat-like complex, most manufactured by the liver. Our bodies need a certain amount of cholesterol to maintain normal function, but too much is harmful. Every cell in the body contains cholesterol. It is the manufacture of important hormones and vitamins essential substances. Cholesterol and lipoproteins need to be transported to various parts of the body. There are two lipoprotein cholesterol transport, namely low-density lipoprotein (LDL) and high density lipoprotein (HDL).

Low-density lipoprotein cholesterol is the culprit causing blood clots, is considered “bad” cholesterol. As for the high-density lipoprotein cholesterol, as cholesterol within the blood vessels to remove, it is considered “good” cholesterol.

II. Where cholesterol come from?

Body’s cells, especially liver cells, can produce cholesterol to maintain normal function, such as the manufacture of hormones and vitamins and so on.

In addition, cholesterol can be absorbed from food. Cholesterol content in different foods, such as Westerners like to eat animal foods, like whole milk, eggs and food oils, are of high cholesterol food. Fat, especially saturated fat, cholesterol levels can lead to even more enhanced. Usually saturated fat from animal food more than poultry and fish. On the other hand, from plant foods are mostly unsaturated fatty acids.

III. What is the relationship of cholesterol and heart disease?

When the body than the body needs cholesterol, it will accumulate in the blood vessel wall, causing blood vessels gradually harden and narrow, but on the surface, the body for a long time does not have any symptoms.

After years and years, deposition of cholesterol in the blood vessel walls, blocking blood vessels becoming more serious, will make the blood flow to vital organs slowly reduced. Therefore, when organs from the blood can not get enough oxygen and nutrients, will be very easy to necrotic.

If the supply of nutrient blood vessels blocking the heart, it is easy to cause coronary heart disease, including angina, myocardial ischemia, myocardial infarction; If the supply of nutrients the brain blood vessel blockage, will be a stroke.

IV. Heart disease common?

Heart disease is the world’s major diseases leading to death one, but if compliance with physician instructions, good diet, exercise control, the risk of heart disease can be greatly reduced.

1.            To prevent high blood pressure

2.            Is the movement to maintain

3.            A regular exercise schedule

4.            To maintain the concentration of cholesterol in moderate

High cholesterol is not uncommon, integrated all over the world statistics show that about fifteen to twenty-five percent of the people, cholesterol concentration above 240mg/dl, in other words, they get the opportunity to greatly increase coronary heart disease.

Therefore, high cholesterol, said health is a red light, are greatly increased risk of coronary heart disease. But the frightening thing is, even if high cholesterol, most people have no symptoms. Therefore, regular check-ups and keep the concentration of cholesterol in the moderate concentration of cholesterol is very important.

V. Normal cholesterol levels, reference values

Normal reference value of cholesterol is about 110 ~ 200mg/dl, if the 200 ~ 239 mg / dl are at high risk are close to the edge, and cholesterol concentration greater than 240 mg / dl, compared with high-risk range.

Cholesterol Level Recommendations
< 200 mg/dl <200 mg / dl Belongs to the ideal range
200~ 239 mg/dl 200 ~ 239 mg / dl Close to the edge of high risk, ask physicians about the diet instructions. Recommended cholesterol levels checked once a year. Has been suffering from a heart attack or if there are two or more risk factors, then it should belong to the high risk range.
> 240 mg/dl A high-risk range, three to six weeks, remember to check again to physicians. If still so, physicians need to do to comply with instructions.

VI. Easily lead to heart disease risk factors

    Hypertension
    Weight seriously overweight (overweight more than thirty percent)
    Smoking (more than ten per day)
    High-density lipoprotein cholesterol (HDL-C) is too low
    Someone in the family had suffered from coronary heart disease before age 55
    Diabetes
    Suffered from heart disease or vascular disease
    Men

VII. How to control cholesterol?

Lower cholesterol levels, can reduce fat deposition in the vessel wall, thereby reducing the risk of heart attack. According to the study, adults with high cholesterol, cholesterol levels, reduced by 1%, 2% lower risk of coronary heart disease.

Here are several ways to help you lower your cholesterol:

    Maintain a proper diet
    Weight control
    Proper exercise

VIII. How to maintain through diet moderate cholesterol levels?

Diet on cholesterol levels remain moderate, and increase heart health, it is very important. Only foods of animal origin contain cholesterol, such as beef, eggs, cheese and other dairy products, cholesterol in food causes the body to increase cholesterol, saturated fat, which is mainly caused by coronary heart disease. American Heart Association recommends that the heat obtained from the fatty foods, daily intake should not exceed 30% of total calories, while the daily intake of cholesterol should not exceed 300mg.

IX. Should be avoided to the types of fat foods?

Fat can be divided into three categories: saturated, polyunsaturated, monounsaturated fat. Avoid eating saturated fat, use monounsaturated fat, or multiple. Moderate consumption of multiple or monounsaturated fat, help to reduce the concentration of cholesterol in the body. A variety of foods contain different types of fat, so must know what kind of food, the highest content of saturated fat.

Saturated fat Oil, whether animal or vegetable oils, where the normal room temperature into a solid contains a high amount of saturated fat. Common are meat fat, butter, cream margarine and non-dairy products, coconut oil, “hydrogenated” or “partially hydrogenated” oil and so on.

Unsaturated fat Unsaturated fats come mainly from plants, can basically be divided into polyunsaturated and monounsaturated fat categories.

Polyunsaturated fat Polyunsaturated fat in the normal room temperature liquid. Are: safflower seed oil, cotton oil, sunflower seed oil, soybean oil, corn oil, nuts and seeds, fish fat, this fat calorie intake calories a day should not exceed ten percent.

Monounsaturated fat This type of fat in normal room temperature, but also in liquid form, the intake of calories a day should not exceed ten percent of total. Generally include: olive oil, peanut oil, Canoia oil.

X. Conclusion

If the cholesterol level higher than the normal reference range, periodically check the concentration of cholesterol, and consult a physician diet and life habits of the instructions actually make food, life control, for example, both the amount of fat intake, the type must be restrained to maintain the ideal weight, controlling blood pressure, continuous abstinence, etc., so that it can be suffering from vascular obstruction, greatly reduce the chance of coronary heart disease.

You can find recepies from American Heart Association here.