A healthy diet is one of the prerequisites for a healthy heart. Poor food choices can have an adverse effect on the heart, putting you at risk of several health concerns like heart attack, heart failure, stroke, high blood pressure, etc. -healthy, so you might be surprised to learn that you don’t need exotic fruits, imported nuts, or even pricey supplies To take care of his health,” said Aruna Mallya, senior dietitian, KMC Hospital, Mangalore.
You can reduce your risk of heart diseases “by making heart-smart choices at home, at the grocery, and at your favorite restaurants,” he said. Here’s a look at the dos and don’ts of a diet for a healthy heart.
Doing: focus fruits and vegetables, the expert suggested. Eat the recommended minimum of 5 servings per day, but vegetables and fruits of all types and colors should take center stage in a heart-healthy diet. That’s because “they’re rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart and body. Additionally, they’re filling and low in calories, promoting weight management. Fresh, frozen.” Cooked, dried, canned (without added sugar syrup or salt), raw, cooked and all other fruits and vegetables are good for you until you have been diagnosed with diabetes or diabetes. high blood pressure,
Don’tDr. Mallya advised not to over-consume juices and processed fruit snacks. “The fruit filling in breakfast pastry is mostly sugar and does not make up an actual serving of fruit. And while small amounts are 100 percent fruit Juices can fit into a healthy diet, they’re also a concentrated (naturally occurring) source of sugar, and are moderately high in calories compared to whole fruits, which also boast heart-healthy fiber. While there is no juice,” she said.
Doing: It is necessary to monitor sodium intake Because our body requires this mineral in much smaller quantities than what we normally eat. “To prevent high blood pressure and heart disease, try not to exceed 1,500 milligrams of sodium per day,” she said.
Don’t: don’t forget about the couple Sugar, said the dietitian. The American Heart Association recommends that women consume no more than 6 teaspoons of sugar (about 100 calories) each day; For men, this number rises to 9 teaspoons (150 calories).
DoingTo reduce your risk: heart diseaseThat said, choose an appropriate type of fat and make sure you are not consuming too much of it. “That’s why choosing low-fat products, baking instead of deep-frying, or broiling and reducing or omitting the fat that recipes call for (hydrogenated fat, shortening, lard) should bring your fat intake in line. are important to.”
Don’t: At the same time, you don’t have to be afraid of all kinds of fat, she suggested. Dr. Mallya clarifies: “Not all fats are bad for you. In fact, some types of fat, such as monounsaturated fats and omega-3s, actually promote Heart Brains, Once you have tracked your fat intake, focus on making choices to meet your daily recommendations. Fats found in olives, soybeans, nuts, canola oil and seafood are good for the heart.
DoingFilling up on fiber is recommended. “A high-fiber diet may help reduce heart disease risk. Certain types of fiber may help reduce ‘bad’ LDL cholesterol, Adults should aim for 20-30 grams per day. To meet your daily requirement, choose a variety of unprocessed plant-based foods each day, including oats, whole-wheat bread/flour/cereals, fruits, vegetables and pulses,” she said.
Don’t: Don’t forget about cholesterol, warns Dr. Mallya. “Excess intake of dietary cholesterol can lead to heart disease. For heart disease prevention, limit dietary cholesterol intake to less than 300 milligrams per day. If you already have elevated LDL cholesterol levels or are on cholesterol medication If you are taking it, the target is even lower – 200 mg per day,” she said.
In short, “when you focus on the good stuff and make healthy choices, you do your body and your heart good,” concluded the dietitian.