A healthy diet and lifestyle are your best weapons to fight cardiovascular disease. It's not as hard as you might think! Remember that it is the general pattern of your choices that counts. Make these healthy eating tips below a part of your life for long-term benefits to your health and your heart.
Takes portion size into account
How much you eat is just as important as what you eat. Eating too much on your plate, and eating until you feel full, can lead to eating more calories than you should. Use a small plate or bowl to control your portions. Eat larger portions of low-calorie, nutrient-dense foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as processed foods or fast foods.
Eat more fruits and vegetables
Fruits and vegetables are good sources of vitamins and minerals. Fruits and vegetables are also low in calories and high in dietary fiber. Fruits and vegetables, like other plant foods, contain substances that can help prevent cardiovascular disease. By eating more fruits and vegetables, you can avoid foods with a lot of calories, such as meat, cheese and snacks.
Choose whole grains Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grains. Or be adventurous and try other whole grains, such as quinoa or barley.
Limit unhealthy fats Limiting how much saturated and trans fats you eat is an important step to lower your blood cholesterol and lower your risk of heart disease. High blood cholesterol can lead to arteriosclerosis, which can increase your risk of heart attack and stroke. You can reduce the amount of saturated fat in your diet by cutting fat off the meat or choosing lean meats with less than 10 percent fat. You can also add less oil, butter, margarine, and shortening while cooking. When you use fats, choose unsaturated fats, such as olive oil or canola oil. An easy way to add healthy fat (and fiber) to your diet is by taking omega 3 6 9 supplements. These are essential fatty acids that your body needs, but cannot make itself. These are good for the heart and blood vessels and lower cholesterol levels. They also promote healthy blood sugar levels, prevent blood clots and reduce the risk of arthritis. They are even good for your brain, so omega 3 reduces the development of Alzheimer's.
Choose low-fat protein sources
Lean meats, poultry and fish, low-fat dairy products and eggs are some of the best sources of protein. Fish is another good alternative to high-fat meat. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fat triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel, and herring. Other sources include flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — are also good sources of protein and have less fat and no cholesterol, making them a good substitute for meat. Vegetable proteins will reduce your fat and cholesterol intake and increase your fiber intake.
Eat less salt Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing this is an important part of a healthy diet. The Nutrition Center advises adults to consume no more than 6 grams of salt per day. Remember that canned or processed foods also contain salt, such as soups, cookies, and frozen meals. Eating fresh food and making your own soups and meals can reduce the amount of salt you eat.
In addition to these nutritional tips, you should of course follow a healthy lifestyle to prevent heart disease. This includes; get enough exercise, control your weight, don't smoke, drink alcohol in moderation (if at all), and supplement your diet with supplements. At Wellvita you will find various natural supplements for your health.
