Maintaining a healthy lifestyle is the ideal way to reduce the chances of heart disease and maintain a healthy heart. And having a healthy diet plan is the most important part of a healthy lifestyle.
There are several important points to be considered for a heart-healthy diet plan:
Reduce unhealthy fats from the diet
Saturated fats and trans fats are the most harmful for the heart as they increase the bad cholesterol (LDL), and reduce the good cholesterol (HDL) in the blood. Full fat foods such as butter and margarine, or high-sugar content foods, high-fat dairy and meat products should be avoided. They should be replaced with low-fat dairy products, skimmed milk, fish, and poly-saturated fats that are found in olive oil and nuts and seeds. Bakery products, and processed foods from outside must be avoided if they contain high amount of trans fats.
Opt for low-fat alternatives for proteins
To maintain the essential intake of proteins in the diet, opt for lean meats, low-fat dairy products, skimmed milk, chicken without the skin, and fish such as cod and tuna that are good for the heart. Legumes such as beans, peas and lentils, and soya are excellent sources of proteins and can act as healthy substitutes for animal proteins. In case of eggs, it is better to avoid the yolk that is high in cholesterol, and consume the egg white that is free of cholesterol and fat.
Consume plenty of fruit and vegetables
Fresh fruit and vegetables are the healthiest and most natural sources of essential nutrients such as vitamins and minerals for the body. These items are fat-free, with less calories and high in dietary fibers that are easily dissolved in the blood. As far as possible, the vegetables and fruit should be consumed fresh in the form of salads and not in cooked or processed forms for maintaining their maximum nutritional value.
Use whole grain foods
Whole grain cereals are excellent source of fiber, and play a significant part in maintaining a healthy heart. They are rich in nutrients such as thiamin, riboflavin, niacin and Vitamin E, apart from various vital minerals that are good for the heart. Whole grain wheat, oats and whole grain rice are preferable to refined forms of grains that eliminate the natural fiber from the food.
Reduce salt intake from the diet
Excess salt in the bloodstream brings a tendency of water retention in the kidneys, and contributes to a high blood pressure in the body. Diets that are rich in salt or sodium increase the chances of a cardio-vascular problem in the long run. It is recommended for a heart healthy diet that salt consumption should not be more than one tablespoon a day.
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