The keys to managing and preventing heart disease are a healthy lifestyle and a healthy diet. Healthy patterns and consistency are important. The following tips provide information on how to protect your heart over a lifetime.
TAKE IN CALORIES. USE UP CALORIES
Diet requirements are based on many factors. Research how many calories a day you should be taking in to maintain your weight.
Though the average food label information is based on a 2,000-calorie diet per day, you may need more or less depending on individual factors such as gender, age, and level of physical activity. Increase your physical activity output to burn more calories.
TAKE IN SEEDS, LEGUMES, AND NUTS
Plant-based proteins and soluble fiber can be found in legumes like kidney beans and chickpeas. Nuts and seeds, along with legumes, are a good source of non-meat protein that helps you to feel full longer.
They have also been shown to decrease the bad cholesterol known as LDL.
TAKE IN PLENTY OF FRUITS AND VEGETABLES
Fruits and vegetables are plentiful sources of vitamins and minerals. They are low in calories and high in fiber. They contain substances that help to prevent heart disease. It is easy to incorporate more fruits and vegetables into your diet by keeping them cut in your refrigerator for ready snacking.
EAT SEAFOOD
Seafood is a great source of protein that is low in saturated fat. Fish like mackerel and salmon are high in omega-3 fats. Omega-3 fats are good for your heart and increase your levels of good cholesterol (HDL).
It is a good idea to eat fish a few times a week, frozen or canned.
CHOOSE WHOLE GRAINS
Whole grains play a role in regulating heart health and blood pressure. They are a good source of fiber, as well as other nutrients. Consider substituting whole grains for refined grain products.
EAT EGGS
Vitamins A, B12, and E, as well as protein and selenium, can be found in eggs. Though eggs have cholesterol, they have a minimal effect on blood cholesterol.
Most people who are at risk of heart disease can safely eat up to six eggs a week as part of their diet.
REDUCE UNHEALTHY FATS
Limiting trans fats and saturated fats in your diet helps you to lower the risk of coronary artery disease and blood cholesterol. High cholesterol from fats, on the other hand, can lead to atherosclerosis, stroke, and heart attack.
LIMIT SALT/SODIUM INTAKE
Too much salt in your diet can cause high blood pressure. This is a risk factor for heart disease.
A lot of your dietary intake of salt comes from processed foods. Consequently, eating fresh foods reduces the amount of salt in your diet.
FOLLOW RECOMMENDATIONS AND GUIDANCE WHILE EATING OUT
Read the ingredient list and nutrient facts on packaged foods and when eating out. You can choose foods with fewer bad ingredients like saturated fat, sodium, and sugars.
CHOOSE QUALITY, NOT QUANTITY
No food will, by itself, make your diet heart healthy. It is your overall diet that counts, so try to choose numerous plant and animal proteins that are considered heart healthy.
webmd.com
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