Healthy-Heart diet: steps to prevent heart disease
Healthy-Heart diet: steps to prevent
heart disease
When people talk about heart disease, they are
usually talking about coronary heart disease (CHD). It’s also called coronary
artery disease (CAD). This is the most common type of heart disease.
When someone has CHD, the coronary arteries
(tubes) that take blood to the heart are narrow or blocked. This happens when
cholesterol and fatty material, called plaque, build up inside the arteries.
Plaque is caused by:
- Too much fat and cholesterol in
the blood
- High blood pressure
- Smoking
- Too much sugar in the blood
(diabetes)
When plaque blocks an artery, it’s hard for
blood to flow to the heart. A blocked artery can cause chest pain or a heart
attack.
Heart disease is the leading cause of death for both men
and women in the United States. Take steps today to lower your risk of
heart disease.
To help prevent heart disease, you can:
- Eat
healthy.
- Get
active.
- Stay
at a healthy weight.
- Quit
smoking and stay away from secondhand smoke.
- Control
your cholesterol and blood pressure.
- Drink
alcohol only in moderation.
- Manage
stress.
Am I at risk for heart disease?
Everyone is at risk for heart disease. But you are at higher
risk for heart disease if you:
- Have
high cholesterol or high blood pressure
- Smoke
- Are
overweight or obese
- Don't
get enough physical activity
- Don't
eat a healthy diet
Your age and family history also affect your risk for heart
disease. Your risk is higher if:
- You
are a woman over age 55
- You
are a man over age 45
- Your
father or brother had heart disease before age 55
- Your
mother or sister had heart disease before age 65
But the good news is there's a lot you can do to prevent heart
disease.
Ready to start your heart-healthy diet?
Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply wants to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet. The foods you eat can affect your weight, your hormones, and the health of your organs, including your heart. Eating a healthy diet can help reduce the risk of heart disease and stroke.
1. Select 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 grain products. Or be adventuresome and try a new whole grain, such
as whole-grain farro, quinoa or barley.
|
Grain products to choose |
Grain products to limit or avoid |
|
·
Whole-wheat flour ·
Whole-grain bread, preferably 100% whole-wheat bread or 100%
whole-grain bread ·
High-fiber cereal with 5 g or more fiber in a serving ·
Whole grains such as brown rice, barley and buckwheat (kasha) ·
Whole-grain pasta ·
Oatmeal (steel-cut or regular) |
·
White, refined flour ·
White bread ·
Muffins ·
Frozen waffles ·
Corn bread ·
Doughnuts ·
Biscuits ·
Quick breads ·
Cakes ·
Pies ·
Egg noodles ·
Buttered popcorn ·
High-fat snack crackers |
2. Limit unhealthy fats
Limiting how much saturated and fats you eat is an important
step to reduce your blood cholesterol and lower your risk of coronary artery
disease
|
Fats to choose |
Fats to limit |
|
·
Olive oil ·
Canola oil ·
Vegetable and nut oils ·
Margarine, trans fat free ·
Cholesterol-lowering margarine, such as Benecol, Promise Active or Smart Balance ·
Nuts, seeds ·
Avocados |
·
Butter ·
Lard ·
Bacon fat ·
Gravy ·
Cream sauce ·
Nondairy creamers ·
Hydrogenated margarine and shortening ·
Cocoa butter, found in chocolate ·
Coconut, palm, cottonseed and palm-kernel oils |
3. Pack in protein
Eat protein–rich
foods, including fish, lean meats, skinless poultry, eggs, nuts and seeds, and
beans.
|
Proteins to choose |
Proteins to limit or avoid |
|
·
Low-fat dairy products, such as skim or low-fat (1%) milk,
yogurt and cheese ·
Eggs ·
Fish, especially fatty, cold-water fish, such as salmon ·
Skinless poultry ·
Legumes ·
Soybeans and soy products, such as soy burgers and tofu ·
Lean ground meats |
·
Full-fat milk and other dairy products ·
Organ meats, such as liver ·
Fatty and marbled meats ·
Spareribs ·
Hot dogs and sausages ·
Bacon ·
Fried or breaded meats |
4. Eat plenty of fruits and vegetables
They contain
fiber, vitamins, and minerals that are good for your body. They also add flavor
and variety to your diet.
|
Fruits to eat |
|
·
Apples ·
Apricots ·
Bananas ·
Berries ·
Cantaloupe ·
Oranges ·
Grapefruit ·
Kiwi ·
Papaya ·
Peaches |
5. Cut down on salt
If you have a diet high in salt, it’s likely that your blood
pressure could be high too – which means you have an increased risk of
suffering from heart disease or stroke. The recommended maximum daily intake of
salt is just 6g for adults and 3g for children (2.5g of salt is the equivalent
of 1g of sodium). Cut down by trying not to use any salt at all at the table
and reducing how much you use in cooking. Also, keep an eye on food labels to
check how much salt you’re eating in processed foods (foods with more than 1.5g
salt or 0.6g sodium per 100g are high, so avoid them wherever possible).
HEART PLUS CHOORNA
- Useful In Cardiac Weakness
- Strengthens Heart & Reduce Heart Complications
- Balances Hyper-Cholesterol & Artery Obstructions
- Help In Regulating Irregular Heart Beats
Need more advice?
Call us on: 6350613829(Monday-Saturday, 9am-6pm) or chat to them on Whats App (6350613828).
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