Although you may be aware that some foods raise your risk of heart disease, altering your dietary habits might be difficult. Here are the eight best foods for your heart, whether you've been eating badly for years or just want to fine-tune your diet. You'll be on your way to a heart-healthy diet once you know which foods to eat more of and which ones to restrict.
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1. Maintain a healthy serving size
It's just as essential to watch how much you eat as it is to watch what you consume. Overfilling your plate, having seconds, and eating until you're full might result in you consuming more calories than you need. Restaurant portions are often larger than anybody needs.
Following a few easy guidelines for portion management will help you slim down your diet while also improving your heart and waistline:
To help you keep track of your servings, use a tiny plate or bowl.
Increase your intake of low-calorie, nutrient-dense foods like fruits and vegetables.
Reduce your intake of high-calorie, high-sodium items such as refined, processed, or fast foods.
It's also crucial to keep note of how many portions you consume. There are a few things to bear in mind:
- A serving size is a unit of measurement for a certain quantity of food, such as cups, ounces, or pieces. One serving of spaghetti, for example, is around 1/3 to 1/2 cup, or the size of a hockey puck. A 2- to 3-ounce meal of meat, fish, or chicken is roughly the size and thickness of a deck of cards.
- Depending on the diet or recommendations you're following, the recommended amount of servings for each food category may vary.
- Serving size estimation is a learnt skill. Until you're confident with your judgement, you may need to use measuring cups and spoons or a scale.
2. Consume more fruits and veggies
Vitamins and minerals are abundant in vegetables and fruits. In addition to being low in calories, vegetables and fruits are high in dietary fibre. Vegetables and fruits, like other plants or plant-based diets, contain compounds that may aid in the prevention of cardiovascular disease. Consuming more fruits and vegetables may help you reduce your intake of high-calorie items like meat, cheese, and snack foods.
It is simple to include veggies and fruits into your diet. Keep cleaned and chopped veggies in your refrigerator for fast snacking. Fruit should be kept in a bowl in your kitchen so that you don't forget to consume it. Choose meals using vegetables or fruits as the primary components, such as vegetable stir-fries or salads with fresh fruit.
3. Choose whole grains
Whole grains are high in fibre and other nutrients that help to keep blood pressure and heart health in check. Making easy adjustments for refined grain products will help you boost the quantity of whole grains in your heart-healthy diet. Alternatively, try a new whole grain like whole-grain farro, quinoa, or barley.
4. Limit your intake of harmful fats
Limiting your intake of saturated and trans fats is a crucial step in lowering your blood cholesterol and lowering your risk of coronary heart disease. A high blood cholesterol level may cause atherosclerosis, a buildup of plaques in your arteries that raises your risk of heart attack and stroke.
Saturated and trans fats may be reduced in a number of ways:
- Trim any excess fat from your meat or pick lean meats with less than 10% fat.
- When cooking and serving, use less butter, margarine, and shortening.
- When feasible, use low-fat replacements for a heart-healthy diet. For instance, instead of butter, top your baked potato with low-sodium salsa or low-fat yoghurt, or toast with sliced whole fruit or low-sugar fruit spread instead of margarine.
Check the labels on cookies, cakes, frostings, crackers, and chips before eating them. These meals are not only lacking in nutritional value, but they may also include trans fats, even if they are labelled as reduced fat. Trans fats are no longer authorised in foods, however, they may still be present in older items. On the ingredient label, trans fats may be described as partly hydrogenated oil.
Choose monounsaturated fats like olive or canola oil when you do utilise fats. Polyunsaturated fats, which may be found in some fish, avocados, nuts, and seeds, are also heart-healthy alternatives. Monounsaturated and polyunsaturated fats, when substituted for saturated fat, may help reduce total blood cholesterol. Moderation, on the other hand, is critical. Calories are abundant in all forms of fat.
Ground flaxseed is a simple way to add healthy fat (and fibre) to your diet. Flaxseeds are little brown seeds abundant in omega-3 fatty acids and fibre. Flaxseed has been demonstrated in studies to reduce harmful cholesterol levels in certain persons. In a coffee grinder or food processor, ground the flaxseeds and add a teaspoon into yoghurt, applesauce, or hot cereal.
5. Select protein sources that are low in fat
Protein comes from lean meat, poultry, and fish, as well as low-fat dairy products and eggs. Choose lower-fat alternatives to fried chicken patties, such as skinless chicken breasts instead of fried chicken patties, and skim milk instead of whole milk.
Fish is a healthy substitute for high-fat meats. Omega-3 fatty acids found in some kinds of fish may help decrease blood fats called triglycerides. Cold-water fish like salmon, mackerel, and herring have the greatest levels of omega-3 fatty acids. Flaxseed, walnuts, soybeans, and canola oil are other good sources.
Legumes, such as beans, peas, and lentils, are high in protein, low in fat, and cholesterol-free, making them excellent meat replacements. Substituting plant protein for animal protein, such as a soy or bean burger in place of a hamburger, lowers fat and cholesterol while increasing fibre consumption.
6. Cut down on salt (sodium) in your diet
High blood pressure, a risk factor for heart disease, may be caused by eating too much salt. Salt (sodium) restriction is an essential component of a heart-healthy diet. According to the American Heart Association, you should:
- A healthy adult should consume no more than 2,300 mg of sodium per day (about a teaspoon of salt)
- Aim for no more than 1,500 mg of salt per day for most individuals.
Although lowering the amount of salt you add to meals at the table or while cooking is a good start, canned or processed foods like soups, baked goods, and frozen dinners contain a lot of salt. Salt consumption may be reduced by eating fresh foods and creating your own soups and stews.
If you like the convenience of canned soups and prepared meals, seek those that have no or low sodium. Sea salt has the same nutritional value as ordinary salt, so be sceptical of goods that claim to be reduced in sodium because they're seasoned with it instead of conventional table salt.
Another strategy to cut down on your salt intake is to carefully choose your condiments. Many condiments come in low-sodium variants, and salt replacements may give a taste to your dish while lowering the sodium content.
7. Prepare ahead of time: Make a daily menu
You're aware of which items to include in your heart-healthy diet and which to avoid. It's now time to put your strategies into action.
Using the six ideas outlined above, create daily meals. Emphasize veggies, fruits, and whole grains when choosing meals for each meal and snack. Limit salty meals and go for lean protein and healthy fats. Keep an eye on portion sizes and diversify your food options.
Try a black bean burger the following night if you had grilled salmon the night before. This ensures that your body receives all of the nutrients it needs. Variety adds to the appeal of your meals and snacks.
8. Allow yourself a treat now and again
Allow yourself to indulge once in a while. Your heart-healthy diet will not be derailed by a candy bar or a handful of potato chips. However, don't use it as an excuse to abandon your healthy-eating plan. If overindulgence is the exception rather than the norm, things will eventually level out. What matters is that you consume a variety of healthful meals on a regular basis.
If you follow these eight guidelines, you'll discover that eating heart-healthy foods is both possible and pleasurable. You can eat with your heart in mind if you plan ahead and make a few easy modifications.
