The heart is a highly active pump that keeps the body functional. Maintaining its health is key to a fitter life. You might have heard of tips like “Avoid fat for a healthy heart,” “Walk as much as you can to maintain your heart health,” etc. But too many advice lead to confusion and chaos in your mind. So, here is a piece of concise information, especially about the diet that you need to follow to prevent your heart from damage.
-
Check your portion sizes
Giant portions sizes are harmful irrespective of the health and nutrition aspects of the food. Hence, moderation is recommended when it comes to the quantity of food that you eat. Stop eating once you start filling stuffed. This helps your stomach digest and absorb the food efficiently. Here are some tricks for the same:
-
Use small plates and bowls so that your food covers the entire plate. This gives you psychological satiety of having consumed a plate and/or bowl full of food without exceeding your portion limits.
-
Your plate should contain larger portions of low calorie, nutrient-dense foods like vegetables, and fruits. Along with it, there should be small portions of high-calorie foods like dairy, meat, nuts and oilseeds, fats, etc. This will help you maintain your nutrient and calorie intake.
-
Prefer whole grains over refined flours
Whole grains contain more fibres than the refined flours and are one of the best foods for your heart. Fibres help in increasing your satiety which in turn naturally reduces your calorie intake and improves your digestion. Hence, there are lesser chances of developing obesity. Additionally, these fibres are digested by your gut bacteria due to which they release essential fatty acids in the bloodstream. They also help to keep a control on your cholesterol levels and thus maintain the heart health. Some of the best ways to consume whole grains are:
- Broken wheat hot pots
- Whole grain pasta
- Granola
- Whole as well as milled millets
-
Say no to unhealthy fats
Unhealthy fats are the major reasons for cardiovascular and heart diseases. But the statement that “Fats are harmful to heart” is a myth. Hence, fats shouldn't be completely avoided from your diet. Your body needs essential fats for better functioning. The choice of fat makes a difference in your heart health. Here is a guide to include healthy fats in your diet:
- Fats to choose: Nuts and oilseeds, avocados, olive oil, canola oil, nut oil, nut butter, margarine (trans-fat-free), vegetable oil, etc.
- Fats to limit: Butter, cream, full-fat dairy products, bacon fat, palm oil, cottonseed oil, etc.
-
Limit your sodium intake
High blood pressure is a slow killer and might result into a lot of worse consequences later. It is necessary to regulate your blood pressure when it comes to cardiac health. High sodium intake elevates your blood pressure which further leads to cardiovascular and heart-related disorders. Hence, it is essential to limit sodium in your diet in order to keep your heart healthy. The first and foremost step to moderate sodium intake is controlling the quantity of table salt that you add to your food. 4-5 g of table salt per day is enough for a healthy person. Reduce your canned and processed food consumption for limiting the sodium in your diet. You can also use natural herbs for flavouring your food instead of salt. It is always good to monitor your blood pressure at home. Thus, investing in a good blood pressure monitor from online UK pharmacy is advisable.
-
Make healthy choices for animal products
Avoid consuming meat and poultry products with high amounts of saturated and trans fats viz, organ meats, hot dogs, sausages, bacon, fatty and marbled meats etc. Go for lean meats, variety of fatty, cold water-fishes, eggs (mostly boiled or cooked in less oil), skinless poultry, etc. for optimum protein intake and limited unhealthy fat intake. Similarly, low-fat dairy products are always recommended over the high-fat ones for better heart health.
A healthy heart demands an active body, a healthy gut, and peaceful mind
In order to obtain this combination, it is crucial to maintain a healthy diet. Apart from the tips mentioned above, the most important step is to plan for your meals in advance and consume healthy, fresh, and home-cooked foods. Further, a sedentary lifestyle will also make your heart sluggish and unhealthy. Lastly, mental stress is the biggest enemy of your heart. So always try staying away from it through stress-relieving activities and exercises.
