Bad cholesterol or a bad diet is something we all experience at some point in time. It’s impossible to eat healthy our whole lives, even though we may try hard to do it. Even though you may be aware of certain foods that are unhealthy for your heart, it can be hard to change your dietary habits.
Following a heart-healthy diet is essential for lowering the risk of heart-related diseases. Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks. Here are some diet-related tips you should follow to boost your heart health.
Relationship between heart and food
We know these things for sure – a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.
To help prevent heart disease and improve your health, put the tips below to good use.
Eat plenty of fish
If you are losing sleep by worrying about your heart health, then incorporating fish in your diet may help prevent heart attacks. Eating fish reduces the risk of developing health issues like diabetes, uncontrolled high blood pressure, and high cholesterol levels, which are major risk factors for heart disease. According to the American Heart Association, consuming two servings of fish on a weekly basis can ward off heart disease. Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are great too, although Omega 3 may help to get your cholesterol down to a healthier level.
Choosing healthy fats and oils
Saturated fat will increase the risk of heart disease. It’s found in meat, butter, and even coconut oil. You should avoid them until your cholesterol levels are down and you are at a healthy weight. Even those that love red meats can enjoy seafood and nuts for their main sources of protein. Instead of consuming full-fat dairy food products such as milk, go for skimmed milk and low-fat dairy products. Monounsaturated fats such as olive oils will help you to protect your heart. Olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce. Here are some more heart-healthy cooking oils you can use:
- Corn Oil
- Canola Oil
- Peanut Oil
- Sunflower Oil
- Almond Oil
- Walnut Oil
Consume plenty of fiber
Even though a majority of individuals associate fiber with gut health, studies and research have shown that it can be beneficial in other ways as well. Soluble fiber can help you control your cholesterol as it binds with bad cholesterol particles present in the digestive system and flushes them out of the body before they get absorbed. You can find fiber in whole grain products to help control sugar absorption as well, which will help you keep your digestive system healthy. According to the Institute of Medicine, men should eat 30-38 grams of fiber every day and women should eat 21-25 grams of fiber every day.
Choose the right carbohydrates
When it comes to heart health, the type of carbs that you eat makes a difference. Food items that are loaded with simple sugars such as fructose increased triglycerides levels. High levels of triglycerides are linked with cardiovascular disease. Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn’t good for your heart disease at all. Healthy carbohydrates involve whole-grain bread, whole-grain pasta, brown rice, and a lot of vegetables. You should make fruits and vegetables the main aspect of your diet. If you live in Melbourne, then you can get fresh fruits and vegetables delivered at your doorstep from Jim’s Home Fresh.
Adopt healthy cooking methods
Stir-frying and sautéing with olive oil or canola oil are both great methods, as you shouldn’t dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil. When it comes to fish, you can bake, grill, roast, or stew. After you have cooked ground meat, just drain off the fat. Try to use as little salt as possible and when consuming canned vegetables, opt for the ones with no salt added.
Steaming your vegetables can help maintain the most nutrients. You should use cream sauces or lots of butter anymore either. When you eat vegetables, try squeezing lemon juice on them or using your favorite seasonings.
As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.