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Prevent Heart Disease with these Heart Healthy Diet Tips


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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