Following a heart healthy diet is something everyone should try to do, especially since it can help improve poor health and reduce your risk for heart attack and stroke. A diet high in saturated fats will raise your cholesterol, a primary risk factor for heart disease. Another risk factor is obesity. People who are obese significantly increase their chance for heart disease.
To help prevent the risk of heart disease and stroke and improve your overall health, use the tips listed below:
Eat fish. Herring, sardines, and salmon are all excellent sources of omega 3 essential fatty acids.
Avoid “bad” fats. Eating saturated fat increases the risk for heart disease. It's found in meat and butter. You should avoid saturated fats completely until your cholesterol levels are down and you are at a healthy weight. Try to cut down on your intake of red meat and increase your intake of seafood, beans and nuts for protein.
Eat healthy fats. Monounsaturated fats such as olive oil or canola oil will help you protect your heart. Use extra virgin olive oil for cooking instead of corn or vegetable oil.
Eat plenty of fiber. Fiber can help you control your cholesterol. You can find fiber in whole grain products. Fiber helps your digestive system run smoothly, supports long-term colon health, and helps control blood-sugar levels that help keep your digestive system healthy.
Choose complex carbohydrates. Avoid simple carbohydrates or sugary foods like candy, cookies, cakes and pastries. Eat complex carbohydrates like whole grain breads, pasta, brown rice and lots of vegetables. Try to make fruits and vegetables the main focus of your eating plan.
HOW TO COOK YOUR FOOD
Another component to eating a heart-healthy diet is to be careful of how you cook your food.
Stir-fry with olive oil. Cut up some carrots, broccoli, garlic and mushrooms. Stir-frying properly retains much of the food’s nutrients and is a delicious alternative to frying.
Never fry in butter. Bake, steam, roast, broil, or grill instead. If you cook chicken, remove the skin and bake it in the oven.
Steam your vegetables. Steaming retains most of the vegetable’s nutrients.
Avoid heavy fats like creams, sauces or lots of butter. When eating vegetables, squeeze lemon juice or balsamic vinegar over them, or sprinkle your favorite seasonings on them.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is a wonderful thing to do for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.
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