Healthy Heart Diet Plan
Healthy Heart Diet Plan
With the increasing prevalence of heart ailments in many countries around the world, there is no more perfect time than today to adopt a healthy heart diet plan. A heart diet plan is nothing more than choosing food options that reduce one’s risk for health ailments. In this article, we will look at common food sources that are good for the heart and how they can be incorporated into one’s diet.
However, first let us look at the food groups that must be avoided to lower one’s risk for heart ailments. By just avoiding these foods as much as possible we can do much towards keeping our hearts healthy and out bodies slimmer.
For many years now, there is a documented strong correlation between foods that have high fat content to cholesterol levels in the body. People who are frequent eaters of red meat, processed foods, fried foods, oily and fatty foods, and salty foods have a higher risk of contracting heart ailments than those who stay away from these food groups.
A healthy heart diet plan, therefore, must begin with avoidance of these food groups in order to lower the risk for elevated cholesterol levels in the blood. Lower cholesterol levels are essential in preventing the thickening of the walls of the artery which in turn causes high blood pressure, heart fatigue, and the increased susceptibility to embolism due to cholesterol plaques that get dislodged and block blood flow.
After identifying the foods that have to be avoided, those who want a healthy heart diet plan can begin replacing these food groups with those that are beneficial to the heart. At the top of the list are various seafoods which have high concentrations of Omega-3, an essential fatty acid that helps combat cholesterol formation and bad fatty acid deposition in the heart. Fish like tuna, salmon, and mackerel are among those that have high Mega-3 content and are excellent for those on a healthy heart diet plan.
Certain fruits should also garner sufficient attention as important additions to a healthy heart diet plan. Fruits with high antioxidant content help combat various heart ailments. This includes cherries, pineapples and many forms of berries including blackberries and strawberries. The antioxidant content in these fruits lowers one’s risk to illnesses caused by stress and free radicals. If you have heard of many instances where workers have a heart attack due to work related stress, it is because stressors are particularly excellent at weakening the heart muscles. This is worsened by free radical attacks that cause mutations at the cellular level creating waste that in turn leads to disease.
As a final note on developing a healthy heart diet plan, doctors have noted that those who are overweight have a greater susceptibility to heart ailments than those who are not. In this regard, a healthy diet plan should monitor calorie consumption and carb intake. By maintaining a healthy weight, one is more likely to be free from heart ailments than if one were to deal with weight issues particularly obesity.
A healthy heart requires significant work and sacrifice but it is certainly not impossible. In fact, mixing a healthy diet with a good exercise plan further lowers one’s risk for heart problems. The challenge actually lies in mustering the discipline to follow a heart diet plan rather than formulating one in the first place. But with serious considerations at stake, there is no reason to not choose to be healthy. To do that, start with a healthy heart diet plan today.