High cholesterol and blood pressure are a few reasons for the development of heart diseases. The major factor leading to weight gain and the rise in cholesterol levels is the intake of an unhealthy diet that is low on fiber and nutrition. To maintain an ailment-free heart, health diets are a must. Find out how you can change your diet plan to make it heart-healthy.
Set a healthy portion size: A healthy heart gets a start from a controlled portion size for all types of food items you consume. Eating faster and over-eating may lead to fat deposits in your body. Whether you are eating at home or at a restaurant, do not get excess food on your plate. While you can have larger portions of nutrient-rich items like veggies and fruits, you should be very cautious while consuming large portions of refined and processed foods that are loaded with calories. Processed foods cause maximum harm to your heart. Thus, start using measuring cups and scaled tools to keep a check on your portion size.
Cut down unhealthy fats: Saturated fat is unhealthy fat that not only adds to your cholesterol level, but also increases the chances of coronary artery disease or blockage. This may further lead to issues like stroke and heart attack. According to some dietary experts, you should consume less than 7% of saturated fat and less than 1% of trans-fat in the total daily calories you intake. If you have been taking saturated fats from items like butter, heavy meats and margarine, then replace such items by their healthier, low-fat alternatives.
Go for right snacking: If you have a habit of popping in snacks at any time of the day or night, then check your habit. Most of the times, it is just to pass your time or feel happier. Ensure you have only healthy snacks once or twice a day as a way to reduce hunger. You must also check the labels of ready-to-eat snacks like cookies, chips, muffins, etc. There should be no partially hydrogenated or trans-fat oils used to cook such food. However, you may go for monounsaturated or polyunsaturated fats found in items like olive oil, nuts, avocados, seeds, fish, etc. If you care about your heart, health diets including the right snacks are recommended.
Opt for vegetables, fruits, and whole grains: To have balanced and heart healthy diets, you must include veggies and fruits as in them. These are rich sources of vitamins and minerals. They are low on calories while they provide fiber to your body. Although you can opt for low-sodium canned fruits, prefer fresh fruits and vegetables or use them in your recipes. This may also give you a good snacking alternative. You should even include whole grains in your diet. These can regulate your blood pressure and improve the health of your heart. However, you must avoid refined flour or refine flour-made products.