It is clear as crystal – your diet has a profound effect on your physical and mental health. When combined with a regular physical exercise routine, adequate sleep and minimal-stress lifestyle, you pave way towards a long and healthy life!
In terms of cardiovascular health, it is a well-known fact that a healthy diet comprising of certain heart-friendly foods work wonders to keep heart diseases at bay. With cardiovascular diseases being the numero uno killer of men and women globally, it is important to maintain a healthy heart by consuming foods that help lower cholesterol levels, control blood pressure and blood sugar levels and maintain a healthy body weight. Here are a few heart-healthy diet tips that work towards preventing heart diseases.
1. Control your portion size
Eating right begins with eating the right size! Stuffing yourself with food is a sure way to add unwanted calories. Try using a small plate to control your portion size. Incorporate larger portions of fruits and vegetables, while lowering the portions of processed foods. It is a good idea to track the number of portions or servings that you consume. For starters, use a measuring cup, spoon or scale to track the size and weight of your servings.
2. Reduce unhealthy fats
Saturated and trans fats increase the levels of ‘bad’ cholesterol – Low-Density Lipoprotein (LDL) – in your body, thereby increasing the risk of cardiovascular diseases. Work towards limiting or entirely cutting out trans fats from your diet. Limit your consumption of processed or packaged foods such as chips and cookies. Replace solid fats such as butter and hydrogenated margarine with liquid vegetable oils such as olive oil or sunflower oil. You can also swap whole milk with low fat or skimmed milk.
3. Incorporate healthy fats
Not all fats are bad for you! Omega 3 fatty acids, Omega 6 fatty acids and monounsaturated fats work towards increasing HDL (High-Density Lipoprotein) cholesterol levels that are good for the heart. Fatty fish such as salmon, trout and herring are rich sources of Omega 3 fatty acids. Vegetable oils and soy nuts are great sources of Omega 6 fatty acids, while peanuts, pecans, almonds, cashews and avocados are good sources of monounsaturated fats. A simple way to add healthy fat to your diet is to grind flaxseed and add it to cereals, breakfast mixes or any baked foods. However, the key is moderation; all types of fats have a high calorie count.
4. Consume low-fat proteins
Lean meats such as poultry and fish, eggs and low-fat dairy products such as skimmed milk are excellent sources of low-fat protein. As previously mentioned, fatty fish such as salmon, herring and mackerel are rich sources of Omega 3 fatty acids. Alternatively, you can consume flaxseed, canola oil, walnuts and soybeans for vegetarian sources of Omega 3 fatty acids. You can completely substitute animal protein for plant protein by using legumes such as beans, lentils and peas. These are good sources of protein, contain less fat and no cholesterol.
5. Indulge in fruits and vegetables
Besides being super-rich sources of dietary fibre, vitamins and minerals, fruits and vegetables are low on calories and may curb your pangs for high-fat foods such as processed foods and snacks. Always keep a bowl of fruit or a box of cut vegetables handy in the refrigerator for some healthy snacking, or to whip up a fresh salad! Incorporate vegetables, especially leafy vegetables, into your cooking. Add legumes such as beans, lentils and beans to your diet. Carrots, tomatoes and celery are rich in insoluble fibre while berries, citrus fruits, beans, nuts, apples and pears are rich in soluble fibre. Both types of fibre are heart-healthy.
6. Be a fan of whole grains!
Whole grains are rich sources of fibre and other vital nutrients that help in regulating blood pressure, thereby maintaining a healthy heart. Substitute white rice and refined flour products such as white bread, biscuits and so on with whole wheat flour, whole grain bread, oatmeal, high-fibre cereals, and whole grains such as brown rice.
7. Reduce your sodium intake
High sodium levels can increase your blood pressure, thereby increasing the risk of cardiovascular diseases. Limit your sodium intake by reducing the amount of salt and salty foods in your diet. Avoid foods and condiments with high sodium content such as table salt, canned soups and foods, soy sauce and tomato juice. Replace them with herbs and spices, low sodium labelled foods and sauces and salt substitutes.
Besides following a heart-healthy diet, it is important to lead a stress-free life, combined with adequate physical activity and regulated sleep to keep your body energised, your mind fresh and your heart ever-healthy!
29 thoughts on “HEART – HEALTHY DIET TIPS”
I usedd to be able to find good info from your blog
Hey! Someone inn my Facebook group shjared
this website wjth uus so I came tto look it over. I’m definitely loving the information. I’m bookmarking
and will bee tweeting tbis to myy followers! Outstanding blopg andd great design.
Linnk excuange is nothing else except iit is simply placing the
other person’s weblog linbk on yiur page att appropriate place annd other person will also
doo similar for you.
Hi there, just became awarde of yourr blog throuugh Google, and found that it iis really informative.
I am gonnna watch out ffor brussels. I’ll appreciate
iif youu continue this in future. Lots of people will be beefited from your writing.
Vauable info. Fortunate me I dijscovered your webb sitee accidentally, and I’m shocked whhy this twist oof ate didn’t
happend inn advance! I bookmarked it.
Ahaa, itts fastidiokus dialogu concerningg this articlee at this pace aat this
website, I have read all that, soo now me also commenting at
Hello, I wish ffor tto subscribe ffor this weblog to obbtain mosat recdnt updates, thus where can i doo
iit ploease help.
Its not mmy firstt time to visit tnis site, i amm
browsing thos web site dailly and take goid facts from hesre all thee time.
Goood article! We will bee linkking tto ths particularly great content on our site.
Keeep up thhe great writing.
Thank you for anyy other magnifiicent post. Where else mayy jist anyne get
thhat type off informaqtion iin suchh ann idsal aproach of writing?
I’ve a presenntation nezt week, and I’m on the search for suc
Excellent, what a website it is! Thhis weblpog presents helpful
facts tto us,keep it up.
My pargner annd I stumbled over here diffeent website andd
thought I may aas wel chek things out. I like what I see so i am just following you.
Look forward to looking into yojr web page yett
No matter if sime onne searches foor his necessary thing, this he/she desires to be available that in detail, tnus tha thjing
is maintained ovedr here.
Hmm is anyone else experiencing proboems with the pictures on thgis blog loading?I’m
trrying to determine iff itts a problem onn my eend oor if it’s thee
blog. Anyy feefback would bee greatly appreciated.
Hi there, off coursee this pararaph is tuly good
and I have learned lot of thngs fro itt about blogging.
Hello, I enjoy reading all of yohr article. I like
tto write a little comment to support you.
It’s not my first tijme tto pay a quick visit this website, i am visiting this site dailly andd
geet pleasant fact ftom heree daily.
Howdy! This ppost could nott be written any better! Looking throgh this article remkinds me of myy
previous roommate! He continally kept preaching about this.
I am goin to folrward this articlke to him. Fairdly cerftain he’ll havce
a grrat read. I appreciate yoou forr sharing!
Hi, I wouuld like to subscribe for tbis webpage tto take moszt recent
updates, so whefe can i do it please help.
It’s nott my first tije too payy a visit this website, i am
browsing this website dailly andd obtain goold data from
here eevery day.
Excellent article. Keepp posting such knd of information on your page.
Im really impressaed by yourr site.
Hello there, Yoou have performed a fantastkc job. I’ll definitely
digg iit and for myy prt suggest too myy friends. I aam sure they’ll be benefitted from
Tremendouss issues here. I aam very glad to peeer your article.
Thanks so much and I’m taking a look forward too confact you.
Willl you pleae drp me a mail?
When someone writess aan article he/she retainms the plkan of a user in his/her
brain that how a user can umderstand it. Thus that’s whhy tis
post is perfect. Thanks!
Thiis pos iis genuineoy a nice one it assists new wweb
people, whoo are wisying in favor of blogging.
Howdy! Thiss is my first comment here so I just waned too gve a quick
shout ouut andd say I genuinely enjky reading yoir blog posts.
Caan yyou suggest any otber blogs/websites/forums hat deal with the
same topics? Many thanks!
Magnifcent bet ! I woould likme to apprentice att tthe sake tjme as youu amend your website, hoow ccan i subscxribe for a weblog web site?
Thhe account aided mme a appropriate deal. I have
been tiny biit acquainted off tyis youur broadcast prtovided shiny clear idea
Remarkable! Itss truly awesome paragraph, I have got much clear idea about from
It’s hard to find experienced people about this topic, buut
you seem like you know what you’re talking about! Thanks
Thank you for shariing your thoughts. I really appreciate
your effoorts and I will be waiting for ylur nexct
post thanks onbce again.