Heart Health

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It’s clear as crystal – your daily diet has a profound impact onĀ Austin Wildlife Removal and psychological wellbeing. When combined with a normal physical exercise regimen, adequate sleep and minimal-stress lifestyle, you pave way towards a long and healthy life!
In terms of cardiovascular health, it is a well-known fact that a healthful diet comprising of specific heart-friendly foods work wonders to keep heart diseases at bay. With cardiovascular diseases being the numero uno killer of women and men globally, it is important to keep a healthy heart by consuming foods that help lower cholesterol levels, control blood pressure and blood glucose levels and keep a healthy body weight. Here are a couple of heart-healthy diet tips that work towards preventing heart diseases. Control your portion size
Eating right starts with eating the right size! Stuffing yourself with food is a sure way to add unwanted calories. Try using a small plate to control your portion size. Incorporate larger portions of fruits and vegetables, while lowering the portions of processed foods. It is an excellent idea to track the number of portions or servings that you have. For starters, use a measuring cup, spoon or scale to track the size and weight of your servings. Reduce unhealthy fats
Saturated and trans fats increase the levels of’bad’ cholesterol – Low-Density Lipoprotein (LDL) – in your body, thereby increasing the risk of cardiovascular diseases. Work towards limiting or entirely cutting out trans fats from your diet. Limit your consumption of packaged or processed foods such as chips and cookies. Replace solid fats like butter and hydrogenated margarine with liquid vegetable oils such as olive oil or jojoba oil. You could also swap whole milk with low fat or skimmed milk.
3. Incorporate healthy fats Omega 3 fatty acids, Omega 6 fatty acids and monounsaturated fats work towards increasing HDL (High-Density Lipoprotein) cholesterol levels that are good for the heart. Fatty fish like salmon, trout and herring are rich sources of Omega 3 fatty acids. Citrus oils and soy nuts are fantastic sources of Omega 6 fatty acids, while peanuts, pecans, almonds, cashews and avocados are good sources of monounsaturated fats. A simple way to add healthy fat to your diet is to grind flaxseed and add it to cereals, breakfast mixes or some other baked foods. However, the key is moderation; all kinds of fats have a high calorie count. Consume low-fat proteins
Lean meats like poultry and fish, eggs and low-fat dairy products such as skimmed milk are excellent sources of low carb protein. As mentioned before, fatty fish such as salmon, herring and mackerel are rich sources of Omega 3 fatty acids. Alternatively, you can consume flaxseed, canola oil, walnuts and soybeans for vegetarian sources of Omega 3 fatty acids. You can completely substitute animal protein for plant protein by using legumes such as beans, lentils and peas. These are good sources of protein, contain less fat and no cholesterol. Indulge in Vegetables and Fruits
Apart from being super-rich sources of dietary fiber, minerals and vitamins, fruits and vegetables are low on calories and may curb your pangs for high-fat foods such as processed foods and snacks. Always keep a bowl of fruit or a box of cut vegetables handy in the refrigerator for some wholesome snacking, or to whip up a fresh salad! Incorporate vegetables, particularly leafy vegetables, into your cooking. Add legumes such as beans, lentils and beans to your diet. Carrots, tomatoes and celery are rich in insoluble fiber whereas berries, citrus fruits, beans, nuts, apples and pears are rich in soluble fiber. Both kinds of fiber are heart-healthy.
6. Be a fan of whole grains!
Whole grains are rich sources of fiber and other vital nutrients that assist in regulating blood pressure, thereby maintaining a healthy heart. Substitute white rice and refined flour products like white bread, biscuits and so on with whole wheat flour, whole grain bread, oatmeal, high-fiber cereals, and whole grains such as brown rice. Reduce your sodium intake
High sodium levels can improve your blood pressure, thereby increasing the risk of cardiovascular diseases. Limit your sodium intake by decreasing the amount of salt and salty foods in your daily diet. Avoid foods and condiments with higher sodium content like table salt, canned soups and foods, soy sauce and tomato juice. Replace them with herbs and spices, low sodium labelled foods and sauces and salt substitutes.
Besides following a heart-healthy diet, it’s important to direct a stress-free life, combined with adequate physical activity and regulated sleep to keep your body energized, your mind fresh and your heart ever-healthy!

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