Simple Rules of Heart Healthy Eating
No doubt heart diseases are one of the leading causes of death in the United States, but it is also proved by stats that almost half of the heart-disease deaths in the U.S. are avoidable. Heart diseases risk factors like obesity, high cholesterol levels, diabetes, and high blood pressure are controllable.
The heart is the most important body organs that distress and can also be affected by different aspects of life. Healthy eating and making heart-healthy food selection will not only reduce the risk of different heart diseases, heart attack and heart stroke but will also help you prevent risk factors such as high blood cholesterol levels, high blood-pressure, fatness and type2 diabetes etc.
Below are some heart-healthy eating tips for patients who are seeking for a heart-healthy diet and eating habits to prevent heart diseases and other risk factors.
1 Limit Bad Fat
Saturated fats and trans fats are considered as bad for heart health that you should be using under moderation to keep your heart healthy. Foods like beef, bacon, sausage, butter, and other dairy items prepared with whole milk increase the level of bad (LDL) cholesterol in the blood that can cause some harmful risk factors like high cholesterols. In return, these risk factors like high cholesterol increase the risk of deadly heart disease.
2 Go Vegetarian
According to the heart health care experts, going vegetarian can cause a 5 mmHg drop in systolic blood pressure, which is a great thing to reduce the risks of death from various heart diseases. Heart-healthy eating includes vegetables, whole grains, and unsaturated vegetable oils like safflower oil that can keep your heart healthy without having an impact on your overall health. Vegetables also help you consume various healthy vitamins, minerals and antioxidants human body needs to be healthy. Skipping the meat and adding more and more vegetables in your diet plan can have a great impact on your blood pressure levels.
3 Focus on Fiber
Eating more fiber in your diet will not only help you maintain a healthy weight but will also keep your heart healthy. It is said by experts that people who simply ate 30 grams of fiber on regular basis, they lose almost as much weight as people who stick to a low-calorie diet plan. So eat more fiber-rich foods, like raspberries, broccoli, and lentils in order to consume more healthy fiber. Eating whole-wheat over white flour products and swapping brown rice for white rice is one of the rules to heart-healthy eating.
4 Avoid Salt Intake
Avoiding the salt in your diet can be a good start towards heart-healthy eating. Sodium intake increases the water retaining in the blood vessels that increases blood pressure and can lead you towards risk factors like high blood pressure. As high blood pressure sets bigger pressure on the heart that contributes to plaque build-up which later can block blood flow. Moreover, a diet which is high in sodium can also promote swelling, puffiness and abnormal weight gain that are the major risk factors. In order to avoid salt in your foods, remember to check the food labels and ask for products that include the low amount of sodium.
5 Skip Soda (sugary sips)
Soda and other artificial drinks provide a few nutrients but add a lot of calories to a human body. That is the reason; you should avoid sugary sips like sugary soft drinks, sports drinks, and premixed iced tea etc. However, you can make smart and healthy sips by infusing your water with or mint or switch to seltzer with lemon to drink healthy without adding sugar and unnecessary calories in your bloodstream. Furthermore, infused waters can also be great for weight loss.
6 Go for Whole Grains
Whole grains in your diet can help you add up more healthy vitamins and minerals such as vitamin B, healthy fiber, folic acid, magnesium, iron and many other nutrients that are great for human health. Eating whole grains like oats/oatmeal, barley, popcorn, and brown rice will improve healthy cholesterol levels and also lower the risks of different heart disease too.
7 Drink plenty of Water
Staying hydrated will not only keep you healthy but will also make your heart strong and healthy too. Drinking water makes you feel full without adding unnecessary and unhealthy calories into your body. You should replace soda and energy drinks with plain water or non-sugar-sweetened beverages like black coffee or tea. In this way, you will be able to add fewer calories while drinking.