If you are diagnosed with heart disease, was our first step towards a healthy start in life with a heart healthy diet. What is a heart healthy diet is and how you can follow?
A healthy diet is often the heart to those who have cardiovascular or heart symptoms, the doctor-recommended. As you already know, there are certain foods that may increase the risk of heart disease. These foods are almost the same as the food has been advised to avoid when she was diagnosed with heart disease.
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Here are some tips to help you create a diet that is good for your heart health:
Limit your intake of fat and cholesterol
Trans fats are saturated and no-no for the heart. Too bad LDL cholesterol and fats in the blood can lead to deposits on arterial walls. These deposits, known as arterial plaque, can narrow the arteries and interfere with proper blood circulation.
This condition, called atherosclerosis increases the risk for developing heart attack or stroke. Many doctors say that we should all make less than 200 mg of LDL cholesterol, and less than 1% and 7% of daily calories should come from saturated fats and trans-eating, either
Stay away from solid fats – such as animal fats, butter and margarine. Avoid processed foods and junk foods, such as trans fats ("partially hydrogenated" fats) contain. If you must use for the cultivation of olive oil, which contains monounsaturated fats are less harmful to go.
Eat more whole grains, fruits and vegetables
Fruits and vegetables are not only good sources for much needed vitamins and minerals, but they are rich in soluble fiber. Soluble fiber is also found richly in whole grains like oatmeal, cereal and wheat. Soluble fiber helps your body properly remove toxins in the bloodstream.
Go for Low-fat Proteins
The best sources of protein in a heart healthy diet would consist of lean meats, fish, poultry, and low-fat dairy products. Certain fish, such as salmon, herring and mackerel are rich in omega-3 fatty acids, which are known to lower levels of bad LDL cholesterol. People who don't like fish or are worried about possible mercury in fish, often take a high quality pure fish oil capsule instead of eating fish.
Legumes such as beans and peas are excellent protein sources and contain less fat. Go for skimmed and low-fat milk, and keep away from egg yolk.
Reduce salt intake
Too much salt in the diet is unhealthy. It can lead to high blood pressure, which is another risk factor in developing heart disease. Stay away from processed and canned food, and prepare home-cooked meals with a reduced amount of salt. Use salt substitutes, herbs and spices to add flavour to your food. Switch to Himalayan pink crystal salt instead of regular chemical-type salt.
Controlling portion sizes
Aside from knowing the right foods to eat, a heart healthy diet should also consider portion sizes. Eating foods in super-sizes that are out of proportion is not healthy. Remember that eating more calories, cholesterol and fat than your body can metabolize can lead to detrimental effects in your cardiovascular health.
Follow these health tips along with advice from your doctor and you may find that a heart healthy diet is not only doable, but very enjoyable as well. Small changes in your daily diet can have a significant impact in promoting a sound heart and body.
One of the smallest and easiest changes is to add a pure, natural fish oil capsule to your daily diet. Learn more about this health food supplement and see the many potential health benefits that you might be missing out on if you fail to take it or take the wrong one.
