To keep one of the most vital organs in the body healthy and functioning efficiently, one of the key factors would be watching everything our body digests. Aside from being physically active and avoiding stress and anxiety, the possibly superior weapon we ought to use in taking care of our heart’s health and preventing every form of disease lurking somewhere nearby to harm our heart would certainly be choosing to eat kinds of food that are good for the heart.
In choosing to eat hearty meals, our risk of having atherosclerosis is decreased, and the chances of artery blockages are also lower. Moreover, if the blocking process of our arteries already started, we could at least slow it down. We could do all these just by choosing the right food to eat.
First, eat more fish. Aside from being a good source of protein and other vital nutrients, it is also rich in omega-3 which is considered a good fat. According to studies, omega-3 reduces the risk of heart disease and stroke. It is highly recommended to have at least two servings every week of a fish rich with omega-3. Fishes like salmon, mackerel, and tuna are rich in omega-3.
Next, we should be adding considerably large amounts of fruits, veggies, whole grains, and beans into our daily diet. These are among the most powerful tools in fighting off heart disease. Fruits and veggies do not only keep the heart healthy but the entire body as well. We can never get enough of fruits and veggies. Fruits and veggies are always a good idea.
Also, choose fat calories wisely and limit total fat grams. Choose food with less calorie content and less fat. This just means cut on the junkies, sodas, and deep-fried meat. Shift to salads, fruit and veggie smoothies, and oats.
Please do also keep in mind to only consume the least amount of trans fat possible and also consider seven percent to ten percent of calories from saturated fats as the maximum amount. This includes fats contained in salad dressings, in butter, hard margarine, fried foods, snack foods, sweets and other types of desserts. It is okay to have them but not always.
If you cannot avoid using fats, go for fats high in monounsaturated or polyunsaturated fats. These types of fats are found in olive oil, canola oil, and peanut oil. Opt for them whenever you cook. They are more heart friendly.
Also, eat different kinds of protein foods but do remember to limit your intake. Just eat the right amount. Typical high-protein foods like red meat and dairy products are one of the major causes of heart diseases. Reduce the risk by balancing your diet with fish, fruits, veggie sources of protein and also opt for the leanest protein source.
Lastly though not the least, cut on the cholesterol intake. Acquire energy from complex carbs instead of having simple carbs. This means that go for whole-wheat pasta, whole-grain breads, and sweet potatoes instead of sodas, sugars, and sweets.