Maintaining a heart healthy diet is one of the habits that prevent disorders such as hypercholesterolemia and hypertension. Although it is known that there are several factors that affect these problems, nutrition is crucial to keep them under control.
The big drawback is that many people downplay and continue to eat a diet rich in fat, sodium and other compounds that are harmful. Further, Due to the absence of symptoms, most of them take time to know that they are sick.
However, it is not necessary to wait to develop some specific pathology to start doing better food choices. In this opportunity we want to share seven important recommendations to start caring heart healthy diet.
Tips for a heart healthy diet
Making changes in the usual diet can be difficult when there is already the habit of eating “anything”. Therefore, when it comes to making a heart healthy diet, it is best to make gradual modifications, adding the recommended foods.
Similarly, it is convenient to learn and implement some habits that improve the effects of diet. So, without having to make restrictive regimes, it is possible to start improving cardiovascular health naturally. Take note!
1. Eat more fruits and vegetables
Fruits and vegetables are the protagonists of a healthy diet for the heart. Due to its high concentration of vitamins, minerals and dietary fiber, turn out to be allies to clean arteries and lower high cholesterol levels.
They also have an anti-inflammatory and antioxidant effect that helps minimize the negative effects of free radicals. Your daily intake improves circulation and decreases the risk of high blood pressure, coronary heart disease and heart attacks.
2. Choose whole grains instead of refined
Instead of consuming refined grains, it is best to opt for integral alternatives. Although the taste varies a bit, they are healthier because they retain all their fiber and essential nutrients such as vitamins B and E and potassium and iron.
Foods like oats, whole wheat and rye are important source of energy to for the organism. Therefore, in addition to caring for the health of the heart, they also support metabolism and lower high blood glucose levels.
3. Opt for healthy fats
Excessive consumption of saturated fats and trans it is one of the triggers of diseases of the cardiovascular system. To avoid them without suppressing all the fats in the diet, the ideal thing is to opt for “monounsaturated” or “polyunsaturated”.
Sources such as olive oil, canola oil or seeds provide healthy lipids that help minimize cholesterol levels. We also recommend the consumption of blue fish and avocado, which contain omega 3 fatty acids.
4. Choose low-fat protein sources
A proper assimilation of proteins can provide many benefits in the healthy diet for the heart. While this nutrient is associated with muscle mass gain, it actually has other important functions on metabolic and cardiac health.
Now, the ideal is to obtain it from lean cuts of meat and plant foods. For its part, options such as red meat, sausages and dairy products are not as recommended. Instead, it would be good to eat fish, chicken, legumes and nuts.
5. Limit the consumption of sodium
Foods that contain too much salt, including canned and processed ones, are enemies of heart health. Excess sodium can trigger problems such as fluid retention, which in turn causes hypertension.
An adult person should not consume more than 2300 mg of sodium per day; In fact, to meet the needs of the body, it is enough to take 1500 mg a day. One strategy to minimize your intake is use herbs and spices to flavor the dishes.
6. Control the size of the portions
The amount of food is as important as its quality. Even if you eat healthy foods, it is essential to moderate the portions of each dish. For that reason, a healthy diet for the heart proposes to make five meals a day: three main meals and two snacks.
A good option is to use plates or small bowls as an aid to eat only what is necessary. Also keep in mind that the rations of fruits and vegetables must be superior to those of meats and cereals.
7. Avoid sugary drinks
Excessive consumption of sugary drinks and other sources of refined sugar can cause disorders that affect heart problems. Therefore, they must be avoided at all costs in the diet, opting for natural alternatives such as water or juice.
Do you have risk factors for heart disease? If so, or if you simply care about your heart, follow all these tips foe heart healthy diet to have a better-quality life.
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