The Right Diet for Heart Health
The right diet for heart health is one which ensures that the best interest of your heart remains forever safeguarded. However, nowadays most foods seem to go against the best interest of your heart. But that doesn’t have to be the case. Here is a comprehensive list of an easy-to-follow heart healthy diet!
Controlling Portion Size
Keeping track of the amount of food you eat is very important. We often eat more than we plan to. Consuming extra calories, fats and cholesterol can be very harmful for heart health. If you have a large appetite, switch to low calorie foods that are a rich source of nutrients; the best choice is fruits and vegetables. Try and avoid excess consumption of refined or fast foods.
Make sure you make a proper plan; set specific eating targets for example; half a cup of pasta or two ounces of chicken. Properly keeping a track of what you eat will make sure that you do not consume food items that are harmful for your heart.
Vegetable And Fruits
Both vegetables and fruits are loaded with nutrients, particularly, Vitamins and Minerals. What’s more, some fruits and vegetables have substances which aid in improving heart health. Fruits and vegetables are also a good source of dietary fiber! Try and include vegetables and fruits in your diet rather than snacks foods. Some heart healthy fruits and vegetables are Oranges, Strawberries, Broccoli, Bell Peppers, Papaya, Kale, Mustard Greens, Raspberries and Carrots.
Moreover, try and avoid vegetables that are fried or filled with creamy sauces.
Whole grains are another great addition to your diet plan for a healthy heart. Whole grains are a source of dietary fiber, an essential nutrient which plays a key role in regulating blood pressure levels. High blood pressure level can lead to cardiac diseases such as Heart Attack and Stroke. Increasing the consumption of whole grain foods can be very beneficial for the heart health. However, try and avoid refined whole grain products. Here is a list of foods that you can include in your healthy heart diet.
- High-fiber cereal
- Whole-grain bread
- Whole-wheat flour
- Whole-grain pasta
- Ground flaxseed
- Brown rice
Limiting Cholesterol and Unhealthy Fats
The major cause of cardiac diseases is excess consumption of saturated fats and cholesterol. Cholesterol and saturated fats block the blood vessels which hamper efficient blood flow. This leads to cardiac diseases such as Heart Attack and Stroke. Hence, it is important to try and limit the consumption of foods that are source of unhealthy fats and cholesterol. Trans fats are another type of unhealthy fats which can also prove to be very harmful for the cardiac health. Here is a list of foods that you should avoid.
- Cocoa butter
- Hydrogenated margarine
- Nondairy creamers
- Bacon fat
Here is a list of foods that contain healthy fats and should be included in your diet plan for a healthy heart.
- Cholesterol-lowering margarine
- Canola oil
- Olive oil
Consuming foods that are rich source of nutrients such as minerals, vitamins and fiber can be very beneficial for the heart health. The main purpose is to avoid any kind of food that can negatively affect the cardiac health of an individual.