A heart healthy diet is one of the biggest weapons to help fight diseases. The diet promotes selecting foods from a variety of food groups, including fruits and vegetables, whole grains, low-fat dairy, lean protein, nuts, legumes and vegetable-based oils. Foods to limit include those that are high in calories but low in nutrients like cakes and sugary beverages. Foods containing saturated fat, trans fat and a large amount of sodium should also be eaten sparingly.
Managing your diet plays an important role, it can help reduce cholesterol, reduce blood pressure, reduce weight, weight circumference, triglycerides; all of those things are influenced by the way that you eat. As all of those are risk factors for developing heart disease. Not only eating well is vital when it comes to showing your heart some serious love, there are a few more things you can do to help keep your heart healthy is managing stress , getting enough sleep and exercise.
Further, incorporating some heart healthy fats into your diet can be beneficial for an individual thereby giving your heart a helping hand.
- Avocados – Most fruits have low levels of fat, but avocados break that mold. An avocado is primarily made up of monounsaturated fat and is also a good source of fibre and antioxidants. They are high in potassium, which can help control blood pressure by reducing the effects of sodium. Avocados are easy to incorporate into your diet. Delicious on toast, in omelettes and on salads, avocados also help diners feel full longer.
- Nuts – Nuts are packed with healthful fats, arginine, potassium, Vitamin E and fibre. Consuming nuts can also help lower “bad” cholesterol and triglyceride levels. Any kind of nuts such as almonds, walnuts, pecans, peanuts etc. are good. Nuts always make an excellent addition to yogurt, cereal, or a smoothie.
- Fatty Fish – Naturally fatty fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are good sources of omega-3 fatty acids. They are the “good” fats that help keep your heart healthy. Additionally they may also help keep your brain sharp, especially as you get older. It is suggested eating two servings of fatty fish a week. Try to bake, grill or poach.
- Olive Oil – Olive oil is a great source of monounsaturated fatty acid, which is a healthy dietary fat. It has anti-inflammatory properties and contains antioxidants. It is also considered as to lower the risk of stroke, also, because it has a lower smoke point, it’s good for dressings or to dip bread.
Over to you:
Food is the best when it comes to getting heart-healthy nutrients. Take charge of your heart health and incorporate them in your diet.