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Medical Video: How To STRENGTHEN Your HEART? 9 Tips for BETTER HEART HEALTH - NATURAL WAYS to BOOST HEART STRENGTH
Choosing the right foods can help overcome the symptoms of heart disease and help prevent further complications. Improving your diet and fitness can also slow down the process of clogging arteries, and even stop or reverse arterial narrowing, and reduce "bad" or LDL cholesterol, blood pressure, blood sugar, and weight.
Eating food for a healthy heart is not just about avoiding unhealthy foods. It is also important to add several types of food while avoiding others. Use these 9 strategies to help plan your healthy menu.
Know the basic. The basis for planning healthy food is easy: eat more vegetables, fruits, grains, and legumes. These are all foods that help you fight heart disease.
Make sure it tastes good. Healthy food can also be delicious, you know! Liking what you eat will help you to stick to healthy food habits. Ask your doctor if he can recommend a nutritionist who will help you with cooking tips or advise when eating out.
Get protein. Add a variety of food proteins (white meat, low-fat products, nuts, seeds, and fish).
Limit fat. Avoid eating saturated fats (such as margarine, high-fat dairy products, fatty cuts of meat) and trans fats (found in packaged grill foods, microwave-made popcorn, and fried foods). Follow your doctor's advice about fat dosage.
Choose the right carbohydrate. When you eat, half of the calories must come from grains, vegetables, fruits, or other plant foods. Limit sweet foods and drinks.
Do not forget to eat. Skipping meals will actually make you eat more at the next meal session. The solution is to eat 5-6 times a day with small portions, as long as you are not excess calories.
Reduce salt. Excess salt can increase blood pressure. Add foodg rich in minerals such as potassium, magnesium, and calcium are also important.
Exercise every day. Exercise strengthens your heart, improves blood flow, lowers high blood pressure, adds HDL ("good" cholesterol), and helps regulate blood sugar and weight.
Many drink. Making sure your body gets enough water will make you feel energetic and eat less. Ask your doctor about how much water you should drink per day. And remember, foods that are rich in water can also be calculated.
