Healthy Heart Diet: DO's And DON'Ts to Eat For Healthy Heart

Healthy Heart Diet Tips: Looking for ways to jumpstart your heart-healthy lifestyle? Start by looking at your diet. Poor food choices can negatively impact your heart, weight and overall health; But making small, sustainable changes to improve your diet can have a lasting impact. There’s a lot of misinformation about heart-healthy foods, so you might be surprised to learn that you don’t need exotic fruits, imported nuts, or even expensive supplements to take care of your health. By making heart-smart choices at home, at the grocery store, and at your favorite restaurants, you can reduce your risk of heart disease. Aruna Mallya, Senior Dietitian KMC Hospital Dr. B.R. Ambedkar Circle Mangalore tells about dos and don’ts for a healthy heart.Also Read – Weight loss diet: healthy and light dinner recipes that will help you get in shape – watch the video

Dietary dos and don’ts for a healthy heart

Focus on fruits and vegetables. Eat at least the recommended 5 servings per day, but all types and colors of vegetables and fruits should be central to a heart-healthy diet. They’re packed with fiber, vitamins, minerals and antioxidants that promote a healthy heart and body, plus they’re filling and low in calories, which can promote weight management. Fresh, frozen, dried, canned (without added sugar syrup or salt), raw, cooked, and all fruits and vegetables are good for you unless you are diagnosed with diabetes or hypertension.
don’t do Overdo it on juice and processed “fruit” snacks. Fruit fillings in breakfast pastries often contain sugar—not an actual serving of fruit. And while a small amount of 100% fruit juice can fit into a healthy diet, it’s also a concentrated source of sugar (naturally occurring) and moderately higher in calories than whole fruit, which also boasts heart-healthy fiber while juice doesn’t. .
D.O Monitor your sodium intake. Our body needs this mineral in much smaller amounts than we normally eat. To prevent high blood pressure and heart disease, a healthy sodium goal is no more than 1,500 milligrams per day. Keep in mind that sodium doesn’t just come from table salt, processed foods, frozen foods, canned vegetables, common condiments (like ketchup), meats, and cheeses that are high in sodium, like many restaurant dishes.
don’t do Forget about added sugar. Most people know that sugar is not a healthy food. It provides energy, but not actual nutrition A study published in the Journal of the American Medical Association found that individuals who ate more sugar had lower levels of HDL “good” cholesterol and higher levels of triglycerides—which increase the risk of heart disease. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar (about 100 calories) per day; That number becomes 9 teaspoons (150 calories) for men. Just one 12-ounce can of cola contains about 130 calories, or eight teaspoons of sugar.
D.O Cut back on the fat. To reduce your risk of heart disease, you need to choose the right kind of fat, and make sure you don’t eat too much fat. Most adults eat a lot of fat, regardless of the source, so cutting back on dietary fat is the first step to a heart-healthy diet. That’s why choosing low-fat products, deep frying instead of baking or boiling, and reducing or omitting the fats that recipes call for (such as hydrogenated fats, shortening, lard) are the first steps to getting your fat intake right.
D.O Avoid fats that raise your cholesterol levels: trans fats (hydrogenated oils found in baked goods and margarine) and saturated fats (commonly found in high-fat meat and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products (including whole milk, as well as baked goods and fried foods made with palm oil, palm kernel oil), about 41-58 grams of fat.
don’t do Fear of all fat. Not all fats are bad for you. In fact, certain types of fats, such as monounsaturated fats and omega-3s, actually promote heart health. Once you’ve got your fat intake in line, focus on making choices to meet your daily recommendations. Heart-healthy fats found in olives, soybeans, almonds, canola oil and seafood.
D.O Imbibe in moderation (if you drink). Research suggests that moderate alcohol consumption is associated with a reduced risk of certain cardiovascular diseases, particularly coronary heart disease. Moderate alcohol consumption is defined as 1 drink per day for women and up to 2 drinks per day for men. To find out if moderate alcohol consumption is right for you, talk to your doctor about your alcohol consumption, your medical history, and any medications you use.
Do not start drinking alcohol if you are not already drinking. If you don’t drink now, don’t start. Other healthy habits such as not smoking, eating right, exercising regularly, and maintaining a healthy weight can also help reduce your risk of heart disease.
D.O Load up on fiber A diet high in fiber can help reduce the risk of heart disease. Certain types of fiber can help lower LDL “bad” cholesterol. Adults should aim for 20-30 grams per day. Choose a variety of unprocessed plant-based foods each day to meet your daily needs, including oats, whole wheat breads/flours/cereals, fruits, vegetables, and beans.
don’t do Forget about cholesterol. It is a waxy fatty substance that forms in the liver and cells of animals. It is therefore found in animal products (meat, poultry, dairy and eggs), but not in plant-derived foods. Too much cholesterol in the diet can cause heart disease. To prevent heart disease, limit your dietary cholesterol intake to less than 300 mg per day. If you already have high LDL cholesterol levels or are taking cholesterol medication, the goal is to lower it to 200 mg per day. While it may seem like there are too many “rules” to follow to protect your heart, focus on the foods you know—whole grains, fruits and vegetables, low-fat dairy products, lean protein choices, and healthy fats and Limit or avoid food types that do nothing for your health (such as empty calorie foods, fried foods, sugar and sweets, high-fat meats and dairy products). When you focus on the good stuff and make mostly healthy choices, you’ll be doing your body—and your heart—good.