Heart Healthy Diet: Steps to Keep Your Heart Healthy and Fit

Heart Healthy Diet: Steps to prevent Heart Diseases

Hey, are you ready to begin your Heart Healthy Diet? Here are some tips and steps to keep your heart healthy and prevent from heart diseases. Eating certain Junk food can increase the risk of your heart diseases and as we all know that changing our food habits are usually tough. The fact is, when you know which food you should eat and which to avoid, you'll be on your way to a Heart Healthy Diet. Today, in Heart Healthy Diet: Steps to Keep your Heart Healthy and Fit blog of Live in Zeal, we are going to tell you about how you can get your perfect Heart Healthy Diet by following these simple steps.

Portion Size of Meal (Choose the Correct Portion Size)

Portion Size is one of the major factor of our meal which affect our heart health. Portion size means the size of your plate on which you take your overload meal (duh). like in restaurants, the plate size they serve is large than a normal person's diet can make. They deliberately do this to make their profits, which results, affects your heart's health. To overcome this, just apply below simple tips:

• Use a small plate or bowl to control your hunger greed.
• On the plate or you take, put Nutrition-rich food like green veggies and Fruit salad, etc.
• Reduce the High caloric and sodium food like processed and fast food, etc.
• It is also important to control your servings. Servings can be defined as the measurement of the stuff from which food is being served like Scoups, Cups, or Ounces, etc.

Choose Whole Grain for Heart Healthy Diet

You can choose Whole Grains for your Heart Healthy Diet. Whole Grains are the best source of fibers and other nutrients which can help you to prevent heart diseases. These are also beneficial for your digestive system and prevent you from Niacin. Include whole grains like whole wheat, buckwheat (अनाज), barley (जौ), Brown rice, etc. Another thing to add, Don’t put Grains in form of like white bread, muffins, biscuits, cakes, high-fat snacks; crackers, frozen waffles, doughnuts, etc. You can also add some Dry Fruits like Almonds and Walnuts to your Heart Healthy Diet. They also help you to control your diet.

Limited Unhealthy Fats (Avoid food that contain unhealthy fat)

Intaking a large number of Unhealthy fats like saturated and trans fats in your diet are the vectors to increasing bad cholesterol and coronary artery disease. High blood cholesterol can lead up to create plaque in arteries called Atherosclerosis, which can be a major reason for stroke or heart attack. The American Heart Association (AHA) suggests guidelines for How much fat you can include in your Heart Healthy Diet. Saturated fat should be less than 6% of your total daily calories. For Example, if you take 2000 calories per day then the saturated fat should be approx. 13 gms. According to them (AHA), trans fat should be completely avoided. You can pick up the fats like Olive/ Canola/ vegetable and nuts oil/ Avocado, nuts and seeds, etc. Avoid or limit fats like Butter, Gravy, Cream Sauce, Coconut and palm oil, etc. Experts suggest that you can add Ground Flaxseed. These are high in Fiber and rich in Omega-3. Studies show that this helps in reducing bad cholesterol and supports heart healthy diet.

Choose Low-fat Protein Sources

As everybody knows that meat, fish, poultry, dairy products are the best source of protein. But for a healthy heart, you should choose lower fat possibilities like chicken breasts (skinless) instead of fried chicken and skim milk rather than whole milk, etc. But now the question is, which type of protein you should choose or which to avoid? Let's figure it out. You can see the following to evaluate your fat intake.

Protein to Choose :

• Skim Milk,  cheese, and yogurt
• Eggs
• Soya Products
• Fish (especially Salmon)

Protein to Limit or Avoid :

• Full fat milk or other dairy products
• Organ meats like Liver, etc.
• Bacon
• Fried or Breaded Meat

Also Read: 5 Most Weight Loss Friendly Foods

Reduce Sodium (Salt) in Food

Excess sodium (salt) in food can lead to high blood pressure which is dangerous for the heart’s health. Limited salt intake in food is very important for a heart healthy diet. A healthy adult should not take more than 2.3 grams of salt per day. Despite you reduced the amount of table salt you use in your diet, you should also take care of the salt intake which you’re having in other preservatives like soups, baked and frozen foods, etc. But if you like or are convinced with the canned or packed foods or soups, choose those that have no added salt or minimal salt amount.

Daily Diet Plan (How to plan daily foot diet)

So, now you know what should you add and what is not in your heart healthy diet. Now, it’s time to implement it in your daily routine. You can create your own daily healthy diet plan by following the tips mentioned above.

For instance, watch your portion size. Then add variety to your menu, like, Choose a lean source of protein, always add healthy fats and limit the amount of salt intake. Make sure to make a proper healthy diet plan which ensures that your body will get the proper amount of nutrition, or you can consult a dietician for help.

A Cheat Day (Cheat Day is Your Right)

The scheduled break in your diet is called ‘A Cheat Day’. The human body gets bored after having the same meal every day, especially, when it's diet food. If your diet plan is going well, then you can add a cheat day to your diet plan if you want. 

But, don’t let this ruin your hard diet plan. A cheat day is only to relax and refresh the body and taste buds for a while, don’t let it turn into an excuse. And now putting to an end, turning a long story to short, what the most matter is that you have to eat healthy food most of the time or as much as you can.

Also Read: 9 Best Ways to Boost Your Immunity in Covid-19

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