7 Tips for a heart healthy Diet

At least 3 times a day, you are doing something that can help keep your heart, that is packed!

All meals and snacks affects body weight, blood pressure, and your cholesterol. And it's all affect your heart.

7 Tips for a heart healthy Diet
7 Tips for a heart healthy Diet

So next time you eat, use the seven ingenious tactics.

1. make so delicious

Surprise: the food is good for you can also so delicious! When you need to make big changes in your diet for the sake of heart health, take the time to find what the best option. You might just find the foods that you like, or a more healthy way to prepare your food (such as baking as a substitute for deep frying).

"When we love what we eat, the changes will be more likely to last a long time," said Lori Rosenthal, a diet expert at Montefiore Medical Center, New York.

2. Serve fruit and vegetables in advance

Make this rule to your new diet: vegetables should fill at least half your plate. You will get plenty of nutrients to maintain the health of your heart.

"Vitamin is also a good source for vitamins and minerals such as potassium, which can control blood pressure," said Alison Massey, a nutritionist at Mercy Medical Center in Baltimore.

Vegetables and fruits also contain fiber, which serves to drive out the LDL cholesterol aka "evil", and is good for your blood sugar. Fiber also helps you feel full longer, which means you eat less.

3. try a new wheat

How about try quinoa with chicken for tonight? Or farro (his brother wheat) with fish?

You've probably heard that you should eat more whole grain wheat. Wheat has a kind of fiber that helps lower LDL cholesterol is "evil". Whole whear also has vitamins and minerals such as iron helps carry oxygen in your blood.

You have many options. You can replace the white rice with brown rice, or cook with raw oats instant oatmeal instead.

4. Choose a better fat

"We all need some fat in our diet," said Alice h. Lichtenstein, Director of the Cardiovascular Nutrition Laboratory at Tufts University. But the type of fat you eat is important.

Limit saturated fat you normally found in red meat and dairy products. Avoid trans fats, partially hydrogenated oils, such as "" in the canned food because it can raise the "bad" cholesterol.

You can also limit Your meat servings.

"Choose low-fat dairy products or fat-free so you get the benefits of calcium and protein calories and less fat," said Rosenthal.

Polyunsaturated fats is a better choice. You can find it in soy oil, walnuts, beans and seeds kuaci. In small amounts, it can lower your cholesterol. But they still have a lot of calories, so do not consume too much.

And also, eat oily fish twice a week like salmon or tuna (albacore), containing omega-3 fatty acids high.

5. Control Your appetite

It is indeed difficult to avoid sugar and salt because our bodies are hard-wired to want it. But if you eat too much, this new problem.

More sugar means more calories.

"Women should limit sugar, including a version of ' healthy ' such as honey, no more than 6 teaspoons a day. And for men, no more than 9 teaspoons, "said Massey.

Note also what you drink. Sodas and sweet tea is one source of sugar that is often consumed by many people.

And also, too much salt will raise your blood pressure, and give more pressure on your heart. Limit Your salt intake to one teaspoon of salt per day (containing 2.300 mg sodium). But, most of us consumes two times more than that. And some people, including those who have heart disease, have a smaller limit i.e. 1.500 milligrams per day. Ask your doctor what's good for you.

When you can cook yourself more often, just try it. That way you can control how much salt in your food.

6. Choose Your protein

Red meat can be part of a heart healthy diet, "as long as you pay attention to portion size, select pieces not fatty, and note how serving," says Lichtenstein. For example, a fixed set of food plants (such as fruits, vegetables, and wheat) as the main portion of your meals, and eat meat that is baked instead of fried.

Do not consume more than 6 ounces of meat a day, roughly the size of two decks of playing cards. And remember: you can also get protein from fish, nuts, seeds, and other sources.

7. Limit alcohol

"Alcohol can increase the" good "cholesterol and prevents clogging of blood, but only if the drink just a little," said Misha Biden, a dietitian at the Scripps Clinic Center Weight Management.

The healthy limit for men is a maximum of two glasses a day and one glass for women.

If you drink more than that, alcohol can raise your blood pressure, a type of blood fat called triglycerides, and your risk for obesity and stroke. Alcohol also increases the risk of some types of cancer.

So, when you do not drink alcohol, do not start.

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