Heart Healthy Diet
Millions die each year from heart diseases.
A heart healthy diet is the key to good health and is extremely important for everyone who has a risk factors for heart disease.
First of all, we recommend you to create a healthy diet menu. It will make everything much easier, as you will not have to count calories every day. Furthermore, it will speed up your time when buying food at the store just look at your menu and choose the products you need today. Preparing a menu usually does not take much time, but it is necessary to devote a couple of minutes every night to update and improve it. Of course, it may be difficult to change all your eating habits at once, we suggest to do it step by step. For example, stop eating fried potatoes, and then next week cut out fatty and marbled meats. Try to get rid of all unhealthy food within one month.
Paying careful attention to what you eat will greatly help in preventing atherosclerosis. Even if the process of artery-clogging has already begun, you can make it slower.
Feeding your heart well is a magic key to eliminating some risk factors. A healthy diet can help to reduce total and LDL cholesterol, lower blood pressure and blood sugar levels, andlose weight.
Heart Healthy Diet Strategies
There are some useful tips for creating your healthy menu and preventing heart diseases:
Strongly limit products containing cholesterol, saturated fats, and trans fats. They block up the veins, therefore, creating a high risk for heart attacks and diseases. According to the American Heart Association, daily consumption of cholesterol must be less than 300 milligrams for healthy adults. Choose lean meats with no more than 10% of fat, use low-fat substitutions and replace saturated fat with monounsaturated and polyunsaturated fats in order to lower total blood cholesterol. You may use olive and canola oil, margarine (free of trans fat), but limit your consuming butter, bacon fat, lard, gravy, cocoa butter and nondairy creamers. Besides, avoid simple carbohydrates (sugar, sweets, soft drinks), replacing them by complex carbohydrates (wild rice, wheat, whole-grain breads).
Choose alternative low-fat sources of protein. For example, fish as salmon, herring and mackerel contain omega-3 fatty acids. Omega-3 fatty acids are famous for lowering blood fats. Other healthy sources of protein are: soybeans, skim milk, egg whites or egg-substitutes, legumes.
Eat fresh fruits and vegetables. They contain a lot of vitamins and minerals, are low in calories and provide you with dietary fiber. However, you should avoid vegetables with creamy sauces, canned fruit and frozen fruit with sugar added.
Drink plenty of fluids. Drink at least eight 8-ounce glasses of fluid a day, By the way, a glass of water drunk 20 minutes before a meal will help you to feel full much quicker.
Don't skip meals. It is better to eat small portions 4-6 times a day than two heavy meals. Mini-meals regulate metabolism and prevent you from overeating.Check food labels carefully. Even if products are marked “reduced fat”, they may be rich in oils containing trans fats. Don't buy prepared food marked “partially hydrogenated” as it is very likely to have trans fats.
Reduce the amount of salt in your daily intake. It causes high blood pressure, which is a great risk factor for cardiovascular disease. Eat no more than a teaspoon of salt daily.
Change your life by changing habits
Getting healthy is not a very hard thing; however, it makes you change your lifestyle. Healthy meals not containing cholesterol may be delicious. Collect heart healthy food recipes and create your own masterpieces. Sticking to a healthy diet isn't easy, but it may be a lot of fun when you are positive in mind and eager to change your life.