Heart disease is a situation when plaque buildup in the arteries makes their walls narrow, which will reduce blood flow to the heart, cause blockages and possibly lead to heart attack. There are many factors associated with the development of heart disease, some of which we cannot control, however the diet is a threat that we can totally control. Now, let’s look at these following simple ways to have a good diet for a healthy heart.
- Limit fat and cholesterol intake:
One of the main causes of heart diseases is high fat level in the diet, which will considerately contribute to increasing weight and cholesterol level. You should maintain saturated fat in your diet less than 7 percent of your daily calories, limit trans fats intake, use unsaturated oils to make dishes and replace frying by broil, bake, grill or steam foods to cut down on fat amounts.
- Consume low-fat proteins.
Scientists have stated that most of the saturated fats originate from animal sources hence it’s essential to consume less foods rich in protein such as skinless poultry, fish, meat or eggs. Instead, using low-fat protein foods like legumes, soy products, tofu or dried beans is highly recommended.
- Incorporate more omega-3 fats.
This kind of fats has been proved to be beneficial for heart health by raising HDL cholesterol. You can take it from some sources below:
- From animals: tuna, sardines or salmon
- Fish oil supplements
- Walnuts, soybean oil and canola
- Have seeds and nuts 3 days a week
Seeds and nuts have been shown to enhance blood pressure. You should consult food label to determine serving size for the appropriate amount of nuts and seeds. For example, to make mixed nuts, cashews and almonds halves, using 5 to 6 nuts is enough.
- Eat more vegetables and fruits:
Like nuts and seeds, fruits and vegetables have been demonstrated to improve blood pressure a lot. Let’s choose fresh fruits and vegetables, but not canned products to maintain minerals and vitamin, also vary your choice to ensure that you can obtain different vital nutrients, and more importantly turn them into the main part of your daily meal.
- Increase the fiber in your diet:
Fiber is the main factor of lowering cholesterol level by binding to it in the digestive tract.
- Start gradually increase so that your digestive system can adjust and adopt
- Drink more water together with the fiber as they work together
- Combine both insoluble and soluble fiber in your daily meal
- Insoluble fiber: rye, wheat, bran and other grains
- Soluble fiber: fruits, legumes and oats
- Eat fruits and vegetables’ peelings if you can
These above are several simple ways that you can take up to have a really good diet for a healthy heart! Let’s try!