7 Heart Healthy Diet Plan
Are you looking for ways to start your heart-healthy lifestyle? A balanced diet can help lower the risk of coronary heart disease and prevent you from gaining weight and developing diabetes or high blood pressure. One may reduce the risk of heart disease by making heart-healthy choices at home, at the grocery store, and even favorite restaurants.
One may already be aware that some meals can increase the risk of developing heart disease. Unfortunately, changing dietary habits is not easy. Here are some heart-healthy diet guidelines, whether you want to overhaul the diet after years of bad eating habits or make some changes. Once you get knowledge which foods to eat and which to avoid, you'll be on the right track toward a heart-healthy diet.
How to Avoid Heart Disease?
Adopting the following practices can reduce the risk of developing heart disease, they include:
- Keep the cholesterol levels in check (Total cholesterol should ideally be under 150mg/dl.)
- Maintain healthy blood pressure levels
- Give up smoking
- Regular exercise
- Keep an ideal weight (For Indians, a healthy BMI is between 18.5 and 25.)
- Control anger and stress
- Manage diabetes
- Eat heart-healthy foods
Heart Healthy Diet Plan
It has been found that diets that raise cholesterol levels in the body lead to heart problems. At the same time, avoiding certain foods does not lessen the risk of heart disease. Foods high in nutrients, fiber, and beneficial fats must be included for good heart health.
We all know that changing eating habits over time is challenging, yet living a healthy life requires effort. Here are some diet plans which can be effective for making the heart healthy:
Include whole grains
Include the intake of healthy whole grains while reducing processed or refined carbs. Unrefined or whole-grain carbohydrates include whole grain, brown rice, oats, barley, bulgur (a type of whole wheat), quinoa (a grain-like food), and millets.
Eat more vegetables and fruits
Fruits and vegetables are excellent sources of vitamins and minerals, and they are high in dietary fiber and low in calories. Like other plants or plant-based diets, fruits and vegetables contain substances that may lower the risk of developing cardiovascular diseases. One may reduce the intake of high-calorie meals like meat, cheese, and snack junk foods by increasing the intake of fruits and vegetables.
Plant based proteins are healthy
Add whole grams and dhal in diet for protein,plant proteins are a source of vitamins, minerals,antioxidants and fiber.
Choose low-fat protein sources
Protein sources include lean meat, poultry, fish, low-fat dairy products, and eggs. Choose lower-fat choices such as skinless chicken breasts instead of fried chicken patties and skim milk instead of whole milk.
Fish is a healthy option for high-fat meats. Certain forms of fish are high in omega-3 fatty acids, which can help decrease triglycerides or blood fats, and increase good cholesterol. Flaxseed, soybeans, walnuts, and canola oil are also good sources.
Control your portion size and limit salt
What you eat is equally as important as how much you eat. Overloading the plate and eating until you're full might lead to more calories than you should. Limit your salt intake as eating excess salt can lead to high blood pressure and as a result coronary heart disease.Avoid pickles, pappad, sun dried products, sauces and ketchup.
Limit unhealthy fats
Limit sweets, desserts, and sugary sodas
Sweets should be consumed within the limit, sugar-sweetened beverages should be avoided . Avoid including them in the everyday diet.
If you drink alcohol, drink in moderation
Drinking alcohol is not advised, but if you do, drink in moderation. For women, moderate alcohol consumption is limited to one drink per day, while for men, it's limited to two drinks per day. With some medical problems or treatments, alcohol should be avoided.
Want to start living a healthier life? Every single one of us has tried and failed to control our diet. Turning a new leaf may seem difficult, but with support and help, it is possible.
Consult qualified dietitians and cardiologists at Medicover Hospitals for more advice on
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