Healthy Heart Diets
Having a healthy heart starts with following good heart diets. Exercise, living a healthy lifestyle and eating the right kinds of food or the right serving for every kind of food are one’s greatest arsenal in fighting the debilitating effects of heart diseases.
The heart is one of the most important parts of the human body. Every beat that it makes equates to life. And every drop of blood that it pumps is greatly essential to one’s survival. Your heart is working 24/7 without stops. Don’t you think it also deserves to be cared for?
One of the certified effective ways of caring for your heart is by pursuing heart diets which are low in fat, especially LDL (the bad cholesterol), high in omega-3 fatty acids, low in salt and high in monounsaturated or polyunsaturated fats.
Strictly following these diets are effective ways of lowering LDL, blood pressure, blood sugar, and even one’s weight. The following is a simple guide epitomizing what healthy heart diets should be:
1 - Eat more veggies, whole grains, fruits, and beans. These food selections are fat-free and are generally healthy not only for your heart but also for your whole body. Unless you have gouty arthritis, eating beans is highly advisable.
2 - Eat more fish. Fish contains omega-3 fatty acids that reduce the risk for any heart disease and even stroke. In fact, the American Heart Association recommends that having two servings of omega-3 fatty acid-rich fish a week is beneficial. Fish is also one good source of protein and other essential nutrients.
3 - Consume just a little saturated fats and trans fats. Fats are not at all bad – the human body also needs a little bit of fat for its function. Having a little bit of saturated fats and trans fats from time to time such as butter, margarine, salad dressings, snack foods, sweets, fries, fried foods and most desserts is acceptable. If you have to use fat, choose fats high in monounsaturated or polyunsaturated fats such as those found in olive, peanut and canola oils.
4 - Consume protein moderately. Heart diets with moderate protein consumption are actually more beneficial than having a diet of too much protein. Meat and diary products are examples of protein-rich choices. However, aside from protein, these foods are also high in fat, which makes them a major contributor to atherosclerosis or the deposition of fats on the lining of the blood vessels. On the other hand, moderate protein diets are a combination of fish, poultry, and vegetable protein sources.
5 - Reduce cholesterol consumption. The American Heart Association recommends that eating at least one egg per day is okay as long as one has a normal cholesterol level. On average, the recommended dietary intake of cholesterol each day is only until 300 mg.
Aside from these healthy heart diets; getting a good exercise regimen, especially cardio exercises such as walking, jogging or running of not more than thirty minutes per day is also an effective way of fighting heart diseases. Pursuing a healthy lifestyle by ditching smoking and drugs is also highly advisable. Definitely, if you take care and love your heart - it will also love you back.