Although you might be aware that eating certain foods
increases heart disease risk, it’s often difficult to change eating habits. We
are listing a few heart-healthy diet tips. Following these tips will keep your
ticker in good shape for a long time.
Eat Plenty of Fruits and
Vegetables- Not only are fruits and vegetables good sources of vitamins
and minerals, but also are low in calories and rich in dietary fiber. They
contain substances that may help prevent cardiovascular disease. Consumption of
more fruits and vegetables may help you reduce intake of higher calorie foods,
such as meat, cheese and snack foods. When it comes to selecting fruits and
vegetables, go for fresh or frozen ones, low-sodium canned vegetables and
canned fruit packed in juice or water. Limit vegetables with creamy sauces,
fried or breaded vegetables, canned fruit packed in heavy syrup and frozen
fruit with sugar added.
Portion Size Control- How much
you eat is as significant as what you eat. People tend to overload their
plates, eat until they feel stuffed, etc. which can lead to eating more
calories than one should. Easily control your portions by using a small plate
or bowl. Consumption of smaller portions of high-calorie, high-sodium foods,
such as refined, processed or fast foods and larger portions of low-calorie,
nutrient-rich foods, such as fruits and vegetables can shape up your diet
alongside your heart and waistline. Judging serving size is a skill which may
involve the need for using measuring cups and spoons or a scale until one is
comfortable with their judgment.
Restrict Unhealthy Fats- Limiting
saturated and trans fats you eat can play a huge role in reducing blood
cholesterol and lowering the risk of coronary artery disease. A high blood
cholesterol level can lead to a buildup of plaques in your arteries, called
atherosclerosis, which can invariably increase the risk of heart attack and
stroke. Trimming fat off your meat or choosing lean meats with less
than 10 percent fat can help you reduce the amount of saturated fat in your
diet. Use low-fat substitutions as much as possible for a heart-healthy diet.
Choose monounsaturated fats, such as olive oil or canola oil when you do use
fats. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds,
also are good choices. Monounsaturated and polyunsaturated fats when used in
place of saturated fats may help lower your total blood cholesterol. But
moderation is the key as all types of fat are high in calories.
Choose Whole Grains- Increase
the amount of whole grains in a heart-healthy diet by making simple
substitutions for refined grain products. Whole grains are good sources of
fiber and other nutrients that play a role in regulating blood pressure and the
health of ticker.
Reduce Sodium Intake- High
blood pressure is a leading risk factor for cardiovascular disease and eating a
lot of sodium can contribute to that. The American Heart Association recommends
having no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of
salt) for healthy adults. Limit eating canned or processed foods, such as
soups, baked goods and frozen dinners as much of the salt you eat comes from
these. Instead eat fresh foods and make your own soups and stews that can
reduce the amount of salt you eat.
Eat well and keep fit by keeping cardiovascular disease and
cardiac emergencies at bay.
Contribute towards the safety of cardiac arrest victims by
getting CPR trained. The procedure comprises chest compressions and rescue
breaths. To sign up for a class at CPR Kansas City, either register online or
call on 913-998-7499 for the same.
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