Heart-Healthy Diet Choices
The consumption of certain foods increases the risk of developing heart diseases, but you can decrease your risk level by making heart-healthy diet choices.
1. Keep the level of cholesterol, saturated and trans fats in check. This critical step lessens the threat of coronary artery disease. A high cholesterol level in the blood results in atherosclerosis, or the storage of plaque in the arteries, which elevates the chances for stroke and heart attack.
2. Opt for low-fat protein sources such as fish, poultry and lean meat. Low-fat dairy products, egg whites and even egg substitutes can also help. Go for skim milk rather than taking whole milk. Fish, especially those high in Omega-3 fatty acids, make much better choices as compared to high-fat red meat options. This can decrease triglycerides, or fats in the blood. Fish rich in Omega-3 include herring, mackerel and salmon. Canola oil, flaxseed, soybeans and walnuts also contain Omega-3s. Beans, lentils and peas make good supplies of protein as well because they have less fat and do not contain cholesterol; as such, they make fine meat substitutes.
3. Take more fruits and vegetables, because they function as good sources of vitamins and minerals. Full of dietary fiber, they also aid in digestion and have low calorie levels. Fruits and vegetables also have compounds that aid in the prevention of cardiovascular diseases. Also, the consumption of fruits and vegetables can curb your desire for high-fat foods.
4. Choose whole grains instead of refined grain products, which make good supplies of fiber and other nutrients that positively affect blood pressure and heart conditions.
5. Trim down the amount of salt in your food because salt increases the risk of high blood pressure and may result in a cardiovascular ailment. Adults must consume fewer than 2300 milligrams of sodium per day, or about one teaspoonful, as recommended by the American Heart Association. Avoid canned or processed foods packed with salt and over preservatives in order to achieve lower overall sodium intake. Also, opt for reduced sodium products when purchasing condiments. You can also find salt substitutes available in the market.
6. Practice portion control in your diet. Monitor the number of servings you take and apply appropriate serving sizes.
7. Prepare in advance by coming up with daily menus. Use the aforementioned suggestions when choosing what to prepare. Place importance on serving fruits, vegetables and whole grains. Remember to select lean protein foods and check the amount of salt and fat in the meal plan. And finally, remember to control portion sizes and make the diet plan fun by mixing it all up.
8. Keep in mind you should reward yourself with occasional indulgences. However, strive to keep these diet splurges in check or you will forget about eating right.
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