You are what you eat, if you think it’s just the name of a television show think again, people who eat healthy stay healthy. Eating healthy reduces the risk of many common diseases, like cholesterol, blood pressure and cardiovascular diseases. Choosing healthy lifestyle is not as hard as you may think. A healthy diet can help you reduce weight and will lower your blood pressure, cholesterol, and triglycerides. It will also save you from a heart attack, stroke, type 2 diabetes and many forms of cancer. So, today we are going to list a number of beneficial diet for heart patients, you can either make healthy food following these instructions for yourself or for your loved ones.
Fruits and vegetables
Fruits and vegetables are rich in fiber, vitamins, minerals, and nutrients and can be eaten in the form of salads and even in the main entrée. Replace your high-calorie foods with fresh fruits and vegetables; try not to add sugar, sodium, cheese or fats while eating them. Avoid vegetables that are fried or are served with creams/sauces. Intake of fresh fruits and vegetables is one of the healthiest diet for heart patients. Vegetables and fruits that are deeply colored have the highest micronutrient content and are especially recommended for heart patients (such as spinach, carrots, peaches, and berries).
Heart patients should eat variety of fish at least twice a week especially the one which is high in omega 3 fatty acids such as salmon, trout or herring. Eating oily fish can reduce your cholesterol, in return helping you reducing the triglycerides and eventually reducing the risk of heart disease. Remember, avoid frying the fish (grilled fish being the best option) also try to use minimum spices and cook your fish in healthiest way possible.
Time and again doctors and health associations have advised patients and even healthy person to shift towards whole grains. Whole grains category include whole wheat breads, rice, oatmeal and cereals are rich in fiber and nutrients compared to refined grains including white bread, white rice, cereals (corn flakes etc).
Cut on Consumption of Sugar and Salt
Mostly People Nowadays have a sweet tooth. So be it their daily consumption of simplest food or their cravings for a sweet dish as a treat after the meal, they tend to use a high level of sodium (salt) as well as sugar. Try to limit salt intake to less than 1,500 milligrams a day. This quantity is advised by American medical association and is especially important for middle-aged and older people and people with high blood pressure. Cut down on beverages and foods that contain added sugars such as corn syrups, sucrose, glucose, fructose, maltrose, dextrose, concentrated fruit juice and honey.
Choose your cooking Oil Wisely
As stated earlier, choosing a healthy lifestyle is not a rocket science, all that you have to do is to pick your food wisely. One basic ingredient of our food is the oil that we use for cooking it. Check the list of ingredients of your cooking oil and look for partially hydrogenated oils. Try using olive oil, soybean oil, corn oil and sunflower oil only.
Avoid Using saturated fats
Foods with a high level of saturated fats such as red meat, whole fat dairy products and egg (yolks) should be avoided. Red meat especially is referred as slow poison and should be consumed in as less quantity as possible. Eating egg especially with a yolk is strictly prohibited for a heart patient if you are an egg lover and cannot eliminate eating it then just use egg white and say goodbye to egg yolk.
Balance Calorie intake with Physical Activity
The imbalance of calorie intake with physical activity can be dangerous and can lead to obesity, high levels of cholesterol, blood pressure, triglycerides and lipoproteins which will eventually result in a serious disease like heart attack or a stroke. Try balancing the calorie intake by making walking a routine or by exercising for at least 30- 45 minutes a day. There is no issue in eating; the problem arises when those calories pile up to become fats which are toxic to your body. Walk or exercise can be extremely beneficial for a heart patient.
Staying hydrated is a healthy thought; we should encourage ourselves and people around us to at least drink 1-2 liters of water a day. Water not only cleanses our body but also makes us eat and stay energetic. However, people with certain medical conditions which cause fluid retention may need to restrict their water/ fluid intake.
If you are a heart patient, you need to quit smoking as soon as possible. Smoking tobacco is like injecting yourself with poison. Both active and passive smoking is harmful but especially stay away from smoking to keep your body out of the dangers of tobacco. Eating healthy can reduce chances of not only heart-related diseases but many other diseases such as blood pressure, diabetes and obesity as well. Take the simple steps mentioned above to have long-term benefits for your health and heart.