A large number of people around the world are suffering from different types of heart conditions and diseases. The most common cause of heart problems is eating unhealthy, fatty foods. Food rich in saturated fats reduces the absorption of cholesterol in the body. High cholesterol leads to deposit of fatty acids in the body, which in turn reduces the blood flow to the arteries and causes severe heart problems. It is therefore important to eat healthy food because healthy eating is the key to healthy heart !!!
It is a general assumption that healthy eating means giving up your favourite foods like meat, pastas, cakes and puddings. But, this is not so. In fact, healthy eating is more about a balanced diet. It involves choosing foods from different food groups.
A great example of balanced diet is one that includes lean meat, poultry, fish, eggs, pasta, rice, noodles, lot of vegetables and salads. A vegetarian person can take meat alternatives like beans, nuts, legumes or lentils. One should plan a sensible meal for a healthy heart. All fats are not bad for our heart and body. So, use oils such as sunflower, canola, soybean, olive, peanut rather than coconut oil and palm oil for cooking or frying. Similarly, consume skimmed or low fat dairy products, milk, yogurt and cheese and not full fat dairy products. If you like meat, you can eat lean meat but try not to eat sausages, offal, kidney or liver as they contain high levels of cholesterol.Here are few tips to keep your heart healthy:
♥ Avoid saturated fats
Avoid red meat as it contains saturated fats, which can raise your cholesterol level and also the risk of developing cardiac problems.
♥ Have Low Sodium
Excessive quantity of sodium can elevate your blood pressure, which in turn leads to heart disease. Therefore, make healthy choices to reduce the risk of heart disease and other chronic problems.
♥ Eat More Fish
If you are a non-vegetarian, eat more fish or include fish oil in your daily diet. This is because fish oil contains omega-3 essential fatty acids, which help you maintain good health. Go for oily fish such as Salmon, herring, mackerel, and sardines as they provide you more omega-3 as compared to other fishes. Regular intake of these fishes obstructs unwanted sodium and calcium currents in your heart and also help put off sudden cardiac death.
♥ Include Healthy Fats in Your Diet
Saturated fats such as meat, butter, and coconut oil elevate the risk of developing heart disease, and should be avoided. If you are a red meat lover, you can replace it with legumes, nuts, and seafood. Go for monounsaturated fats such as olive oil as it helps to protect your heart. You can use olive oil for cooking or salad dressing.
♥ Include Lots of Fiber In Your Diet
Go for water-soluble fiber such as oats, oatmeal and whole grain products. Water soluble fats help you control your cholesterol levels. Fiber helps you control sugar absorption, and you tend to feel full and eat less food.
If you are fond of pastas and pizzas, you can enjoy them too. But, use low fat products to prepare healthy heart recipes. These days, you can find a number of companies that sell low cholesterol products in the form of spreads and oils that are good for heart. You can use them to prepare some healthy heart recipes such as creamy mushroom fettucine, creamy chicken pasta, tuna and carrot pasta bake, lentil and tomato soup with spices, baked salmon with rice, roasted vegetable lasagna, muffins, date cake and many more delicious foods without worrying about high cholesterol intake.
For healthy heart, try to adopt low fat cooking methods like baking, poaching, grilling, steaming or using the microwave. At the same time, drink lots of fresh water or diluted juice to quench your thirst. Avoid soft drinks and energy drinks as they can be harmful for the body. You can follow this simple and healthy eating schedule and assure yourself of a healthy heart and therefore, a longer life.