Despite the importance of a healthy heart diet. Everyone knows that eating some foods can increase the risk of heart disease. However, it is often difficult to change eating habits. The fact that for many years the habit of unhealthy eating hinders in one way or another this significant change. Which is necessary for his association with the health of a member, it can be said that a flaw in it simply means the end. And to succeed in a healthy heart diet. Health foods that can be dealt with as well as foods that must be reduced or totally refrained from eating them must be identified.
And on your way towards a healthy heart diet. You’re going to need some advice.
1- In the course of a healthy heart diet you must monitor food intake
The amount of food you eat is just as important as you eat. Eating up to a sense of overload necessarily means eating more calories, fats and cholesterol. To track the amount of food you eat in each meal, you must use the appropriate sizes and tools such as cups, spoons, and other measurement tools. Take care to eat nutrient-rich foods, such as fruits and vegetables. and reduce high-sodium foods, such as refined foods, treatment and fast food.
2- Eat more vegetables and fruits is important during a heart healthy diet
Vegetables and fruits are good sources of vitamins, minerals and fiber. They also contain small amounts of calories. In addition to being contains substances that may help prevent cardiovascular disease. And then eat more fruits and vegetables may help to eat fewer high-fat foods. Like meat and cheese as a snack. And so you can insert more fruits and vegetables in your diet you’ll ensure availability, washed and chopped and ready in the fridge to eat as snacks and quick. Also, keep the fruits in a bowl in the kitchen for you to remember. And you can choose other fruit and you should refrain from eating them.
The fruits and vegetables allowed to be addressed
- Fresh vegetables and fruits.
- Frozen vegetables, canned low-sodium.
- Canned fruit packed in juice or water.
Totally forbidden fruits and vegetables eat them
- Vegetables with cream sauce.
- Fried vegetables.
- Canned fruits packed in heavy drink.
- Frozen fruits with sugar added.
3- Eat Whole Grains for Healthy Heart Diet
Whole grains are good sources of fiber and other nutrients. And which play an important role in regulating blood pressure and heart health. And you can increase the amount of whole grains in your diet. And to keep your heart healthy by performing a simple change and replace duplicate grains like quinoa and barley full. And there is another easy way to add whole grains to the diet and are adding flaxseed and small brown seeds are high in fiber and Omega-3 fatty acids. Which can lower cholesterol in the blood. You can grind the seeds in a coffee grinder or food. And add a teaspoon of milk and cider or hot cereal.
Grain products allowed to eat
- Whole wheat flour.
- Whole grain bread.
- High fiber cereal.
- Whole grains like brown rice, barley and wheat.
- Whole grain pasta.
- Flax seed.
Grain products totally forbidden to eat
- Refined white flour.
- White bread.
- Frozen pies.
- Donuts. Biscuit.
- Popcorn with butter.
4- Reducing unhealthy fats and cholesterol
Reduce saturated fat is an important step to reduce blood cholesterol and reduced risk of coronary artery disease. Where high levels of cholesterol in the blood can lead to the accumulation of plaques in the arteries. And medically termed atherosclerosis. Which can increase the risk of heart attacks and stroke.
And here’s the fat and cholesterol amounts that must be available in a heart-healthy diet
- Saturated fat is less than 7% of total daily calories or less than 14 grams of saturated fat if you follow the diet 2, 000 calories a day.
- Unsaturated fats are less than 1% of total daily calories, or less than 2 grams of unsaturated fats if you follow a diet that provides 2, 000 calories per day.
- Cholesterol is less than 300 mg per day for healthy adults, and less than 200 mg per day for adults with high levels of bad cholesterol or those who eat reduced medications for Cholesterol .
- The best way to reduce saturated and unsaturated fats in the diet is by reducing the amount of solid fat such as butter and choosing fat-free meat or containing less from 10 percent of fats, you can also use low-fat alternatives such as yogurt instead of butter, and choose mono-unsaturated fats such as olive oil or canola oil.
Fat allowed to eat
- Olive oil.
- Canola oil.
- Margarine because it is free of saturated fat.
Totally forbidden fats eat them
- Butter and cream.
- Hydrogenated margarine.
- Cocoa butter.
5- Choose low fat protein sources
Fat-free meats, poultry, fish, low-fat dairy products, egg whites are some of the best protein sources with the care to choose a few or fat-free products, for example, skim milk instead of full milk fat and chicken without leather instead of fried chicken pies, as the fish is a good substitute for high-fat meats, and there are types certain fish-rich omega-3 fatty acids, which can reduce triple fat in blood, and exist The highest amounts of omega-3 fatty acids in cold water fish such as salmon, mackerel and herring, in addition to flax, walnut, soybean and canola oil, and legumes such as beans, peas and lentils are all good sources of protein contain a small percentage of fat and are cholesterol-free, which makes them good for meat, so when you follow a healthy heart diet, you must replace animal proteins with plant proteins.
Protein sources allowed to eat
- Low-fat or creamy dairy products.
- Egg whites.
- Fish, especially fatty, and cold water fish like salmon.
- Poultry without leather.
- Soy and soy products.
- Fat-free meats.
Totally banned protein sources
- Full fat dairy products.
- Meats, such as liver.
- Egg yolk.
- Fatty meats.
- Fried meat.
- Fried Chicken with the skin.
- Meat cooked in butter.
6- Finally put your own plan
Now you have identified the foods that you can eat as well as foods that you have to abstain or limit their intake to keep the health your heart, it’s time to put your own plan where you can create lists based on the tips mentioned above, when selecting foods in each meal you’ll emphasize vegetables, fruits and full grains, choose lean protein sources and reduce high fat and foods salty, eating appropriate amounts, and occasionally you can eat some potato chips or some candy, and the important balance is And take your heart’s health into account when choosing any type of food.
5 Heart Healthy Diet plans