If you want to have a healthy heart, you have to learn how to eat a healthy heart diet. All of the food you eat affects the health of your heart. Gone are the days when a healthy heart diet meant filling up on tasteless, boring meals. The latest advice to help us lower the risk of heart disease actively encourages us to create meals with delicious, fresh ingredients like salmon, avocado, olive oil, oats, whole grains and an array of fruit and vegetables.
Heart healthy Diet
Eating less sodium can help lower some people's blood pressure. This can help reduce the risk of heart disease. Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.
Meat, poultry and fish along with low-fat dairy products and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Vegetables and fruits are low in calories, are good sources of vitamins and minerals, and are rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower blood cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain phytochemicals, substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables - and in doing so satisfying your hunger - may help you eat less high-fat foods, such as meat, cheese and snack foods.
Better food habits can help you be healthier. The American Heart Association recommends that you eat a wide variety of foods daily from all of the basic food groups.
Cholesterol comes from the foods you eat and from your body itself. However, your body alone creates the appropriate amount of cholesterol for you, so it doesn't need any additional cholesterol from your food intake. In order to minimize the amount of cholesterol in your diet, you should limit the amount of red meat that you eat. Instead of red meat, you can eat fish and poultry. Use egg whites or substitutes instead of the whole egg. As a rule of thumb, if it's greasy, you probably shouldn't eat it.
Eat more fresh foods: processed foods are more likely to be high in fatty and sugary elements, while fresh foods are low in these and high in beneficial vitamins, minerals and other nutrients.
A high intake of fibre helps lower cholesterol levels. The fibre thought to be the most helpful is 'soluble' fibre, a gluey substance found in lentils, kidney beans and other pulses, apples, pears, strawberries, blackberries and cereals such as rye, barley, rice and oats, whole grain bread and pasta. Starchy vegetables such as potatoes, peas, squash, corn, yams and sweet potatoes are other good sources.
In contrast, HDL carries excess cholesterol away from the arteries to the liver, where the body gets rid of it. As a result, high levels of HDL cholesterol are thought to protect against heart disease and so, are sometimes called 'good' cholesterol.
Stress management includes relaxation through meditation or yoga. Having a support team to cheer you on and encourage you is a big part of his program. To follow this diet program at home you need the support and encouragement of your family. The average person consumes about 40 percent of calories as fat.
