Even though you probably know that certain foods can increase your chances of heart disease, making dietary changes isn’t always that easy. Whether you have bad eating habits or just want to take preventative measures with a heart-healthy diet, here are some diet tips to keep your heart in tip-top shape.
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Smaller Portions
It is not only what you eat, but it is also how much you eat. Overeating and eating when you are not hungry all mean extra calories. Most restaurants also serve generous portions, so it is important to stop when you recognize you are full. Using smaller plates is an excellent way to control your portions. Have more of heart-healthy, low-calorie foods like vegetables and fruits and keep foods that are high in fat, sodium, and carbohydrates to a minimum, like fast food and processed foods.
Suggested serving sizes matter, but modifying those based on specific dietary needs is also an acquired skill that you develop over time. However, you doctor can help you through putting together a diet plan, and there are many guides available online.
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More fruits and vegetables
Vegetables and fruits are rich in minerals, vitamins, dietary fiber, and also low in calories. Vegetables and fruits also prevent cardiovascular disease and may stop you from reaching for unhealthy snacks. Nonetheless, creamy vegetable dishes, fried veggies, canned and frozen fruit with additives and added sugar should be avoided.
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Choose Whole Grains
Whole grains are rich in fiber and essential nutrients that promote heart health and regulate blood pressure. Thus, it is vital to increase your fiber intake by incorporating foods that are rich in whole grain such as oatmeal, 100% whole wheat bread, barley, and quinoa.
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Avoid Trans and Saturated Fats
Trans and saturated fats are directly linked with coronary artery disease and increase blood cholesterol. High cholesterol increases your risk of a heart attack dramatically. Consume butter and margarine in moderation, and only eat skinless, lean meats. Olive oil, vegetable oils, and canola oil are healthier alternatives to butter and margarine.
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Lower Your Sodium Intake
A high sodium intake leads to high blood pressure, which can cause cardiovascular disease. According to the Department of Health and Human Services, healthy people should not consume more than 2300 mg of sodium per day, which is equivalent to a teaspoon of salt. However, the recommended amount per day is only 1500 mg for people with high blood pressure, kidney disease, or diabetes. So, it is vital to reduce the amount of sodium in your diet to have a heart-healthy diet.
While you can have control over this in your cooking, processed and packaged foods often contain a lot of sodium, so it is important to read the nutritional information carefully. There are salt substitutes, and you can use more spices and herbs to add your food more zest.
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Go for Low-Protein Foods
While you should avoid fatty meats, you should ensure that you have enough of fish, poultry, skinless lean meats, and eggs as these are low in fat and rich in protein. Fish are a good source of omega-3 fats, which also promote heart health. Also, remember to opt for low-fat dairy products. Lentils, beans, and peas are also low in fat and rich in protein.
Featured Image: depositphotos/belchonock
Posted on May 5, 2023