Daily diet plays a major role in our health. Without a quality diet, lots of illness including cancer, heart attack and etc may occur. So lets us see some are the tips how to maintain a healthy heart via daily diet.
Choose a healthy diet
Avoid foods that contain Trans fat and saturated fats, such as fried fast food, red meat, and processed foods. Also keep away from foods with salt and high cholesterol. However, fish that contain omega-3 acids such as salmon or mackerel can reduce the risk of heart disease. The following are some of the foods listed in the American Heart Association diet recommendations (in the following sections will be explained in more detail):
- Whole grains
- Fruits and vegetables
- Dairy products are low in fat
- Chicken and eggs
- Beans and fish
Add “heart-friendly””superfood” into your diet.
“Superfood” is a group of food that is beneficial to your health. This term is not used by nutritionists, but many foods in this category have high nutritional content and may provide higher health benefits than regular foods. Foods that fall into this category are
- Avocado fruit is considered a “super food” because of the high content of monounsaturated fat (monounsaturated fat). Unlike saturated fat, monounsaturated fats are fluid alike at room temperature and can lower cholesterol levels. Tiny Avocados also have phytosterols, which are as important to the body as cholesterol, and they compete for each other to be absorbed by the body. Thus, you absorb fewer cholesterol and lower cholesterol levels in the blood.
- This olive oil is loaded with monounsaturated fats, which can lesser “bad” (LDL cholesterol). It can also prevent the occurrence of blood clots. In addition, this oil can even stabilize the blood sugar content.
- Nuts are a source of vegetable nutrition that contains fibers, vitamins, unsaturated fats, and minerals. Various studies have shown that these substances are beneficial to the heart, can increase good cholesterol levels (HDL cholesterol) and lower levels of bad cholesterol (LDL cholesterol). Furthermore, nuts can also lower our blood pressure.
- Kinoa (Quinoa). This is the main food in South America. These foods are rich in protein, containing fiber, minerals, and vitamins.
- Dark chocolate. Chocolate contains many flavonoids, which can lower our blood pressure, but dark chocolate also contains many calories and cannot be eaten in large quantities.
- Salmon is a healthy food and also the main source of protein. Salmon fish also contain omega-3, which is beneficial for heart health.
- Oatmeal can help decrease absorption of cholesterol by the blood. Steel-cut wheat is the most beneficial because of higher absorption time and this type of wheat glycemic index is low. Low glycemic index means your blood sugar level will not suddenly rise drastically. This helps avoid heart disease.
- Rich with liquid fiber that can help reduce the absorption of cholesterol. Oranges also contain potassium a type of mineral (which helps balance the iodine content in the body) and vitamin C.
- Majority types of peas contain vegetable protein, fiber, and many minerals. Peas are beneficial to wheat-cut wheat, which can help lower blood pressure and levels, with a low glycemic index.
Stop consuming foods that harm your heart health.
Avoid foods rich in trans fat, saturated fats, high fructose corn syrup, sugar, and cholesterol. Typically, foods that fall into this category are fast food, red meat, fried foods, chips, soda, excessive butter, and so on. Most people already know that the food they eat is not healthy. Use your common sense, pay attention to the nutritional value label on the food packaging. The label can help you know the various substances in the packaging you buy and the amount in the percentage of daily body needs.
Reduce alcohol dose for a healthy lifestyle.
According to the American Heart Association, a heart-healthy dose of alcohol is two glasses a day for men and a glass for women. More than it would harm the heart.
- Alcohol can cause stroke, high blood pressure, and obesity if consumed in excess. In addition, alcohol can also raise triglyceride levels. Triglycerides are a group of fats that can cause pancreatic disorders. Excessive consumption of alcohol over the long term can cause permanent pancreatic damage (is a type of chronic pancreatic disorder).
The above tips are for reference only. As long as we a good and healthy heart, lots of daily activities that we can easily achieve.