What is a heart healthy diet? There is so much information out there and so many fad diets to choose from. Just take a deep breath and follow these simple tips to a healthier heart and a healthier you.
Healthy foods for heart :
Eat more fish. Not only is it a good source of protein it’s leaner than beef. Some oily fish such as salmon, tuna, mackerel have omega 3 fatty acids which lower your risk of heart disease and stroke.
The American Heart Association recommends two servings weekly of these omega 3 rich fish. Another way to get those essential omega 3s are from flax seeds. This is a good choice for vegetarians.
Fruits ,Vegetables, Beans, and Whole grains
Fruits and vegetables are loaded with fiber and nutrients called antioxidants that help to fight against heart diseases. You need about two to three fruit servings daily and three to four vegetable servings
Boiled or grilled foods
Boiled or Grilled food is one of the healthy food for heart which will help to keep your fat intake lower. Add high protein vegetarian dishes to your weekly menu. Protein has very little fat and no cholesterol. Only animal products like milk, eggs, meat, and cheese have cholesterol.
Tips to maintain a healthy heart :
Know your fats
Each fat is different and will have a different effect on your body. Fats like butter, cream, salad dressings, and bacon are saturated fats. They will raise your cholesterol which leads to heart disease. Unsaturated fats are usually liquid at room temperature. Oils like oil of corn and sunflower are unsaturated oils and will help lower your cholesterol. Mono-unsaturated fats are the best choice they are found in olive peanut and canola oil.
These are a very good choice for heart health as they will help keep your HDL or your good cholesterol up while lowering your LDL or your bad cholesterol
Canned foods like soups and vegetables are particularly high in sodium. The recommended daily amount of salt is three-quarters of a teaspoon. The average person consumes about two teaspoons of salt daily.
Avoid artificial Trans Fats
These are fats that will raise your LDL or bad cholesterol. They are usually found in processed foods like packaged, baked goods, refrigerated dough products like biscuits, cinnamon rolls, coffee creamers, and sticks, etc.
Limit alcohol intake to one drink per day for women and two for men. Red wine in moderation is a good choice.
Exercise with a heart healthy diet will help to lower your cholesterol and blood pressure as well as your weight. It also helps elevate your mood and keeps you motivated. All of these tips will help keep you on the journey to health and wellness.