Heart healthy diet is an important way to prevent heart disease and lower risk of stroke and heart failure. Heart healthy diet plays an important rule to keep our heart better active. Heart disease and heart related problems are the number 1 causes of death for USA women. On the other hand stroke in the number 3 causes of death in USA. Everyone should take more vegetable, fruits and various foods with healthy protein and whole grain to keep healthy heart and to get most benefit from heart. We should take less food with added calories, unhealthy fats and sugar.
What is heart healthy diet?
Heart healthy diet means foods that are very important to keep our heart healthy for long time. Vegetable, fist, foods, beans and nuts are some example of heart healthy diet. Regular physical exercise and weight control are very much hard to keep your heart healthy and better. But the foods that you eat may matter as much. Usually heart healthy diet can able to decrease your risk of stroke or heart disease more than 80%. At first you have to know that which foods and the methods of food cooking are very much healthy for your heart. By follow this way you may able to manage or prevent high blood pressure and heart disease, and take greater control on your heart.
Why heart healthy diet important?
Heart healthy diet with regular physical activity or physical exercise can decrease your risk of various heart disease and stroke. Heart healthy is very much important for our better life leading and keep us save from various heart related problems. Heart healthy foods are not so much costly even those are low rated food. Heart healthy foods are available in everywhere in world.
Heart healthy diet plan
Eating heart healthy diet or foods plays huge benefits, like control blood pressure, blood sugar level, body weight and blood cholesterol level.
Eat more fish
Fish is one of the major sources of protein and various nutrients. Several fish, such as tuna, mackerel and salmon also provide you omega-3 fatty acids, which is very useful to decrease the risk of stroke and heart disease. The American heart foundation recommends two servings a week of several fish which are rich in omega-3 fatty acids.
Eat more vegetable, beans, fruits and whole grains
Plant foods are very much powerful help to control heart disease and fighting against stroke and heart disease. Those foods provide you fiber, nutrient and useful fatty acids in different ways.
Avoid artificial trans fat
They are responsible to raise bad cholesterol (LDL) level. Foods or items that contain trans fat like snack foods, baked foods, coffee creamer, frozen pizza, vegetable shortenings, fast food, cinnamon rolls, stick margarines, biscuits, ready to use frostings and refrigerated dough products. Even if the food label says that it contain 0 gram trans fat, they may yet have a little bit trans fat. So at first you need to check the ingredient list on the packaged item.
Limit saturated fat
You must check your food labels to see how much calories and saturated fat are present in a serving sweets, butter, salad dressing, snack foods, dessert, hard margarine and fried foods.
Eat a variety of protein foods
Poultry, favor fish, beans, lean cuts of meat, legumes, nuts, low fat of fat free dairy, and tofu.
Do not take more than three hundred milligrams per day of saturated fat and cholesterol from your daily diet.
Cut back on salt
It is very important way to manage heart disease. This will help you to manage your blood pressure. Sometime most of people take so much sodium that’s normally come from packaged foods.
Enjoy every bite
When you enjoy that what u eating and it is very easier to keep eating that way.
Eat rice, low fat breads, pasta, cereals, and some starchy vegetables such as potatoes, lima beans, corn, peas, winter squash and crackers. Those foods are rich in vitamin B, fiber and iron. They are also little in cholesterol and fat. Choose whole grain foods as like pasta, bread, crackers and cereal for at least half of regular grain intake. Normally grain products provide vitamins, minerals, iron, complex carbohydrate and fiber. Eating too many grains such as pasta, white bread, some refine gain foods and baked foods can cause weight gain. On the other hand avoid high fat baked foods such as cheese, croissants, roll, crackers and cream sauces for pasta.
Eating healthy protein
Meat, eggs, seafood, poultry, lentils, nuts and dried peas are good sources of iron, protein, minerals, vitamin B and some other vitamin.
- Try to avoid high fat protein always. These includes various types of meats such as goose, duck, prime cuts of steak, hot dogs, organ meat including liver and kidneys, high fat lunch meats and prepared meats such as sausage.
- Do not intake more than four or five egg yolks per week and also including the eggs that you use in cooking.
- Eat three serving of fish per week.
- Normally adult should take no more than four to five cooked ounces of lean poultry, fish and meat daily.
- Try to eat less organ meat such as kidneys, liver and also selfish such as lobster and shrimp.
- Use skinless chicken, lean red meat, turkey and fish to reduce the quantity of saturated fat in your diet.
- For the main entree you should take meatless meals or less meat for a few times a week. Take small amount of meat for decrease the amount of total fat content into meal.
- Before cooking trim off all visible fat from the meat.
- Cook by boiling, baking, roasting, microwaving and steaming instead of deep frying.
Fats, Oils and cholesterol
Several types of fat are much healthier than other. Normally a diet in high trans and saturated fat causes cholesterol to accumulate in blood vessels or arteries. This can increase the risk for stroke, heart attack and some other major heart problems. You should avoid or limit foods which are very rich in these fats. On the other hand monounsaturated and polyunsaturated fat which found in large amount in vegetable are very much important to keep heart healthy.
- Limit the total fat intake to 20% to 30% of your daily total calories. Try to intake less saturated fat and keep only 10% of daily total calories.
- Food that contain a lot of saturated fats are sour cream, ice cream and fat are animal product such as whole milk, butter, lard, cheese and fatty meat.
- On the other hand some vegetable oil such as palm kernel oils, coconut and palm oil also contain few saturated fats. Those fats are usually solid at room temperature.
- Use no more than five to eight teaspoons of oils or fat per day for baking, cooking and salad.
- Try to eat less than 250mg of dietary cholesterol per day.
- Try to avoid hydrogenated and some partially hydrogenated fat that contain large amount of saturated fat. Those are normally found in solid margarine and processed foods.