Taking care of our cardiovascular health is of utmost importance. What we eat, and how we eat contributes a lot towards the condition of our heart. If your cholesterol levels are high, the food you are consuming is as important for your heart as exercise and losing weight.
You should be aware of all the healthy food for your heart, as eating the right diet can lower the risk of heart diseases by 80%. Here, we share with you a few tips to incorporate in a heart healthy diet plan that are easy to follow and will help you live a long, happy and healthy life.
Avoid Unhealthy Fats
Shove away the foods that are rich in unhealthy fats as they are harmful for your heart. Do not eat packaged and processed foods as they can cause your cholesterol levels to shoot up. When cooking, make sure that you do not use butter. Instead use olive oil, and choose leaner meat options, such as salmon. Fatty fish, such as salmon and trout, all contain high amounts of polyunsaturated fats that are essential for cardiovascular health. Vegetables oils, almonds, and soy nuts also contain healthy fats and should be a vital component of a heart healthy diet plan.
Cut On Sugar
Avoid foods rich in sugar, as sugary and fatty foods can lead to diabetes, which is the root cause of a majority of heart problems. Binge on fruits when you feel the need to satiate your sweet cravings. Baked goods, chocolate, cookies, and cakes are detrimental for heart health. Try cutting out all forms of refined sugar from your diet. Replace it with honey and other natural alternatives.
Eat a diet rich in fiber. Fiber keeps the stomach full without adding inches to the waistline. It is low in calories and high in protein content. Incorporate leafy green vegetables in your diet and eat oatmeal in the morning to enrich your diet with fiber. Fiber lowers the cholesterol levels and keeps the blood glucose levels in check. It lowers blood pressure and reduces the risk of obesity.
Have a Healthy Breakfast
Eating a healthy breakfast is a crucial part of heart healthy diet plan because prolonged fasting can increase bad cholesterol levels and decrease the good cholesterol levels. But do not eat fatty and sugary foods, such as doughnuts and cookies, in the morning. It can deter your heart health. Instead, eat healthy foods like oatmeal and fruits.
Have an Early Dinner
Research shows that having dinner late at night causes the triglyceride levels to rise and increases the risk of heart attack and stroke. Triglyceride is a type of fat present in the bloodstream. Try to have dinner at least four to five hours before you go to bed, so your body has the time to break down the fats.
So, these are some tips for heart healthy diet plan that’s easy to follow.