Medical Video: How to eat a heart-healthy diet
Eating healthy heart foods provides many benefits, such as cholesterol, blood sugar levels, blood pressure, and weight all of which get better.
Surprise: Eating this way can also taste good! Many diets have too many rules about what you can't eat. But, it's better to focus on what is may You eat.
Check out a few tips from us.
Eat more fish
Fish is a good source of protein and other nutrients. Some fish, such as salmon, tuna and mackerel also give you omega-3 fatty acids, which might reduce your risk of heart attack and stroke. The American Heart Association recommends that you serve fish that are rich in omega-3.
Eat more vegetables, fruits, nuts, and whole grains
Plant foods are very useful for fighting heart disease. You get nutrition, fiber, and lots of variations that you can cook in many ways.
Avoid artificial trans fat
This type of fat increases "bad" (LDL) cholesterol levels. Trans fat-containing foods include baked goods, snacks (such as microwave-cooked popcorn), frozen pizza, fast food, stem sticks, coffee creamer, frozen dough foods (such as biscuits or cinnamon roll), and frozen foods ready serving. Although the label says ‘contains 0 grams of trans fat’ they still contain a little trans fat; so try checking the list of compositions in the food packaging and see if there are ingredients called "partially hydrogenated oils". It is trans fat.
Limit saturated fat levels to no more than 7% to 10% calories
Check your food label to see how much saturated fat is contained in one portion of butter, margarine, sauces for salads, fried foods, snacks, sweets, and cakes.
When using additional fat, make sure to always use monounsaturated or polyunsaturated fats
For example, fats found in canola oil, olive oil, and peanut oil). We still have to limit its use, even if it's 'good' fat, because it's still high in calories.
Eat a variety of foods that contain protein
Fish-based foods, lean cuts of meat, poultry (without skin), processed low-fat or nonfat milk, whole grains, beans, tofu, and legumes.
Don't consume more than 300 milligrams of cholesterol per day for your diet.
Limit the use of salt
This will help you control blood pressure. Most people consume excess sodium and salt, and most come from packaged foods.
Enjoy all the bites
If you enjoy what you eat, including healthy food, it's easier to repeat it again until it becomes a habit.