What is the best diet plan for a healthy heart?
What is the best diet plan for a healthy heart
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Even if we are extremely health conscious and try to stick to a food habit that is healthy, it may not be always possible to stay away from fad or junk diet that leads to accumulation of those dangerous cholesterol in our body, so as far as possible try to stick to a diet that is healthy for your heart. And you will be able to enjoy your life to the fullest without any heart problems.
We all know that a regular intake of food rich in saturated fats will shoot up your cholesterol level which is very dangerous for your health and can lead to serious heart problems. The other biggest health hazard of our times is obesity. Obesity increases your possibility of getting heart diseases as it develops high blood pressure which is the major cause of a heart attack. So it is utmost important that you check your weight regularly and keep it in the normal range. Likewise foods that contain high level of sodium can also raise your blood pressure leading to a heart attack.
So in order to keep heart diseases and heart attack away, you can follow these tips.
Eat Plenty of Fish
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Eating plenty of fish is good for your heart. If you can include a lot of fish in your diet, esp. sardines, salmon and herrings, you can control heart diseases to a great extend. That's because fish contains a large amount of Omega 3 Fatty Acids which can bring down the level of bad cholesterol or Low Density Lipoprotein(LDL) to a safer level. A higher level of LDL in your blood stream can cause of blockages in arteries which leads coronary heart disease.
Use Healthy Oils and Fats
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Saturated fats is one of the main culprits of causing heart ailments. Read meat, butter and coconut oils are the major sources of this fat. But you must not stop the intake of saturated fats completely. Recent studies have shown that our body requires a certain amount of saturated fats for carrying various body functions. So you must take care that you don't over use meat, butter and coconut oil till your weights comes back to normal. During that period you can consume an equal amount of sea food or nuts for your body's protein needs.
It is better to use olive oil for cooking purposes instead of an oil rich in saturated fats. Olive oil contains monounsaturated fat which protects your heart by reducing the amount of LDL(bad cholesterol) in your body and also controls the blood pressure.
Eat fibrous food
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Including a lot of fibrous food in your diet can lower the levels of bad cholesterol as well as helps in reducing your body weight. So you must switch to a food pattern that is rich in fibers. You must include food that are made from whole grains like whole grain food, whole grain pasta or brown rice, then eat a lot of veggies are fruits that are rich in fibers. Some of the vegetables that are rich in fibers are asparagus, beetroot, broccoli, cabbage, carrot and cauliflower. And some of the fibrous fruits are apricot, berries, cantaloupe, grapefruit, guava and lemon. A diet rich in fibers will help in controlling the sugar absorption as well as keeps your digestive system strong.
In order to keep your heart beating for long, you must also limit the intake of sugary food like candy, cookies, cakes, and pastries to the minimum.
Healthy Cooking Methods
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If you want to keep your heart hail and healthy for life it is very important that you don't eat deep fried food. Instead you can stir fry or saut them in canola or olive oil or bake them in oven. It's better to bake your chicken and fish. Before cooking your chicken remove the skin and bake them in the oven with a foil. And the same goesfish; try to have them baked instead of deep frying. Steam your vegetables instead of the regular cooking method; this will help in preserving the nutrients in them. And it is healthier to have them with fresh lemon juice squeeze on them instead of butter or cream.
It takes some time to get adjusted to these cooking and eating habits, It might not be easy initially, but once you have achieved them, then there is nothing like it, you will be proud of yourself for keeping your body and heart healthy. So never give in and keep at it. All the best and lead a healthy life. Thanks for taking your time to stop by and reading my article.
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