Heart is one of the most crucial organs present in the human body. It basically performs the function of pumping purified blood into the blood vessels. Keeping the heart healthy is very important in order to lead a healthy and long life. The heart is put to various risks due to the lifestyle habits of individuals. Lifestyle habits not only include workout but also comprises of eating, smoking and drinking habits. By consuming certain foods, you tend to put your heart to a greater risk of heart disease. It is very important to alter the habits before time so that the heart’s health does not suffer. Risk of heart diseases can be minimized, if you follow a proper dietary habit. Avoiding certain foods and indulging in others might help you reduce heart disease risk manifolds. Read on to learn how you can tune your diet for a healthy heart.
1. Reduce Consumption of Fats and Cholesterol
The first and the most important step towards a healthy heart starts with reduction in consumption of trans and saturated fats. This will automatically reduce the level of blood cholesterol making you less prone to the risk of a disease called coronary artery. Plaque build up in the arteries due to high cholesterol is potent of increasing the risk of stroke and heart attack. Start off by limiting consumption of solid fats like shortenings, margarine and butter. Opt for lean meats instead of the normal meat which is high in saturated fats. Use low fat substitutes of foods that you simply cannot do without. Go for low fat yogurt, salsa sauce and low sugar fruit spreads instead of the normal high fat foods. Use olive oil or canola oil for your daily cooking.
2. Opt for Low Fat Proteins
Always opt for low fat sources of proteins. Lean meat, fish, egg whites, poultry, etc. are best sources of low fat proteins which are good for your heart. Always opt for the low fat substitutes of everything possible like skim milk instead of full cream milk, roasted chicken breasts instead of fried chicken and so on. Consume fish in place of normal high fat meats. Fishes are very healthy for the heart thanks to the high content of omega-3 fatty acids in them which lowers blood fats known as triglycerides. Consume other sources of omega-2 fatty acids like walnuts, soybeans, flax seeds and canola oil. Zero cholesterol protein sources like lentils, peas and beans are also great options for getting proteins.
3. Consume Loads of Veggies and Fruits
Vegetables and fruits are known to be the best supply of vitamins and minerals. They are healthy and low calorie foods rich in minerals. Vegetables and fruits also contain high amount of dietary fibers which are good for the digestive system. They tend to prevent occurrence of cardiovascular diseases. You can substitute high fat foods like meat, cheese, etc. with vegetables and fruits. You can consume vegetables cooked or uncooked. You can cook them in variety of ways as per your taste. For a healthy heart, you will, however, have to avoid consuming fruits and vegetables like coconuts, canned fruits, frozen fruits with added sugar, etc. Shy away from adding creamy sauces to your vegetables. Also stay away from canned fruits juices as they contain added sugar.
4. Choose Whole Grain Foods
Whole grain foods are extremely good for the heart. They are a great source of some essential nutrients and fiber. They also play a crucial role in regulating blood pressure and health of the heart. Substitute refined grain foods with food made up of whole grains. Ground flax seeds are also great for the heart, not only are they high in fiber but also rich in omega-3 fatty acids. Avoid white refined flour and products made of it. Opt for whole grain pasta, bread, oatmeal and high fiber cereals.
5. Reduce Intake of Sodium
Sodium tends to increase the blood pressure making you prone to the risk of certain cardiovascular diseases. It is very essential to reduce sodium intake in order to reduce risk of heart diseases. You must also cut down the consumption of salt in food.
6. Eat Small Portions
Do not eat a lot at once. Keep your meal portions small. Also ensure that you chew your food properly before in taking more. Do not over load your plate with food and stop eating the moment you feel full. Track the number of serving you take to control your diet.
7. Plan Your Meals in Advance
Plan your daily meals in advance so that you are able to fulfill the nutrient requirement of the body effectively. Track down the calorie requirement and list what all you will be consuming in a single day and at what time. Keep this plan flexible enough so that you can easily make adjustments as and when required. Do not compromise the nutrient requirement of the body. Keep good food variety so that you do not get demotivated.
8. Treat Yourself Occasionally
Treat yourself with your favorite foods every now and then. Just make sure that your treat does not become a regular affair. Your heart healthy diet must not seem like a punishment.
