How to Care for Heart Health

Heart health Diet In Detail

The controlling of weight and regular exercises are important for keeping yourself away from heart diseases. Changing food habits can be very difficult. One must know which diets needs to be limited and which to be eaten more, so that you can follow a heart healthy diet. Some of the tips are as follows:

· The portion size should be controlled

One should eat more of low calorie and nutrient rich food like vegetables and fruits and the high calorie and the high sodium foods should be avoided.

· More of Vegetables and fruits

The vitamin and the mineral content of the fruits and vegetables and also the high-fiber content are helpful as heart healthy diets. They contain some substances found in plants, which are preventive of cardiovascular diseases. Eating higher calorie foods like snacks, meat, and cheese can be avoided by eating more of vegetables and vitamins.

· Selective whole grains

The whole grains can be used as substitutes for refined grains as they contain nutrients and fibers and can help in regulation of blood pressure and heart health. One can grind them in a food processor or coffee grinder and add a teaspoon of it to the applesauce, hot cereal and yogurt.

· Limiting unhealthy fats and cholesterol

One can limit the saturated and trans fat can reduce the blood cholesterol and coronary artery diseases. There is a buildup of plagues in the arteries, called atherosclerosis which may result in cardiac diseases like stroke. The best way to limit is to avoid margarine, shortening and butter being used as cooking media.

Recommended food in diet for healthy heart

Some of the heart and blood vessel protective foods that are recommended in healthy heart diet.

· Salmon: It is a source for Omega-3 fatty acids.

· Flaxseeds: This is rich in Omega-3 fatty acids, phytoestrogens and fibers. One can have them with yogurt, muffins and cookies, morning cereals.

· Oatmeal: It contains Omega-3 fatty acids, niacin, calcium, fibers, magnesium, potassium folates. The oatmeal can be topped with many types of seeds, nuts and fruits like berries. They can be made into cookies with cherries.

· Black Kidney Beans: They contain Vitamin B-Complex, Omega-3 fatty acids, calcium, folates and niacin.

· Almonds and Walnuts: They contain Omega-3 fatty acids, mono and poly unsaturated fats, phytosterols, magnesium, fiber and folates. They can be made into salads, fruit salads, muffins, pancakes etc.

· Tuna: It contains Omega-3 fatty acids, niacin and folates. Canned tuna can be used with green salads and fruits.

· Soy Milk: They contain Isoflavones, B Complex Vitamins, calcium, potassium, magnesium and phytoestrogens.

· Broccoli: It contains beta-carotene, Vitamins C and E, fiber, folate, calcium and potassium. Chopped broccoli can be added to soup.

· Asparagus: They are rich in beta-carotenes, luteins, folate, Bcomplex vitamins, folate, and fibers. They can be grilled and steamed and lemon and olive oil is added,.

· Dark Chocolate: It contains reservatrol and cocoa phenols.One truffle per day can lower blood pressure but one must opt for minimum 70 % cocoa content.

· Papaya: It contains lutein, beta-carotene, beta-cryptoxanthin, folates, Vitamins C and E, magnesium, potassium and calcium. Papaya salsa can be served with Salmon.

· Tea: It contains flavanols and Catechins. It makes Sun tea.

Foods to be avoided in heart Problem diet

· Foods High in Saturated Fats: To maintain a good heart health avoids foods that contain Trans and saturated fats. These fats get build up in the arteries and can clog and even in some cases block them. Cut the amount of fried foods, baked goods, desserts and fast foods which all increases the amount of Trans fat in your diet. Avoid high-fat meats, skin, beef and some plant based foods which also contain saturated fats.

· Foods High in Salt and Sugar: Salt and sugar causes serious danger to heart patients. Salt contains sodium that causes the blood pressure to shot up. Limit the quantity of sugar content in the diet, as it increases the weight and causes heart attack.

· Foods High in Cholesterol: Avoid the foods like meats, butter and dairy products like milk, cheese and yogurt. Kidney, liver, sweetbread, organ meats, and brains are extremely high in cholesterol and are avoided in the heart disease.

Diet Tips for heart health

· Use up at least as many calories as you take in.
· Eat a variety of nutrient-rich foods have vitamins, minerals, fiber and other nutrients which are lower in calories.
· Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full, which may help you manage your weight.
· Eat fish at least twice a week. Eating oily fish containing omega-3 fatty acids may help lower your risk of death from coronary artery disease.
· Eat less of the nutrient-poor foods.