If your heart is troubling you again and again, it’s high time to check what’s on your platter. A healthy heart is the key to a healthy body. Read on to know few tips on a healthy cardiac diet.
If your loved one is diagnosed with a heart ailment, it can be heart wrenching for you too. But that’s not the end; it’s a reminder that it’s time to change the lifestyle to cope up with the ailment and live healthily. There are many who are diagnosed with high blood pressure and myriad heart disorders every year. Most of these diseases can be prevented or even treated with the help of a balanced diet. Proper diet along with regular exercise regimen can help lead a normal life in most of the cases.
Here are a few tips to keep your heart healthy and happy. Hope you will follow this cardiac prudent diet for a healthy living.
Overloading your plate and stomach can do more harm than good. Not only does it add up on the calories consumed but also increases your cholesterol level. Always keep track of your servings and do not indulge in over-eating, no matter how sumptuous the food is. A serving of half a cup of pasta or 3 ounces of fish or meat is more than sufficient for your body.
Vegetables are loaded with vitamins and minerals. Most of them are low calorie and rich in fiber. Regular consumption of vegetables and fruits will reduce your craving for meat, cheese and snacks. Thus, it lowers the risk for cardiovascular diseases.
It’s a known fact that whole grains are a rich source of fiber. They are recommended by most doctors as the best heart health food. Increase the amount of barley, oat meal and brown rice. Also include flax seed in your diet which is sure to show results in regulating your cholesterol levels. If you do not fancy the taste of flax seeds, simply swirl in a spoonful with your oat meal in the morning.
Stay away from junk food that contains trans-fat. Switch to lean fat food. Lean meat, fish, egg whites and low fat dairy products are the best sources of low fat protein. You may also want to replace milk with skimmed milk to reduce the fat intake. While choosing fish, pick varieties like salmon and herring. They are high sources of omega-3 fatty acids that lower triglycerides in the body.
Consuming a lot of table salt or sodium can be detrimental to heart health. A healthy adult should consume no more than 2,300 mg of salt a day. Those above 50 years of age should bring this number down to 1500 mg. Switch from canned soups to fresh soups made at home. Canned soup, ready to eat food, processed and stored meal contains a lot of salt.
While this may seem boring to some, it can be made fun and exciting to achieve a healthy heart. Chart a healthy-eating program for the week at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000 calories.
Your daily breakfast should ideally be a cup of skimmed milk with some cereal and fruit. Snack on fruits or a carrot if you feel hungry in between the meals. Consume half a cup of brown rice with curries made of spinach or other vegetables. The less spicy, the better it is. For dinner, eat 2-3 rotis / chapatis with steamed vegetables or a salad. Following a diet rich in vegetables, sprouts, whole grains and fruits will keep your heart ticking for several long years. Steer clear from fries, aerated drinks and other deep fried food as much as you may be tempted.
Combine your balanced diet with a morning walk to lead a healthier lifestyle.
Remember these quick tips on diet for cardiac patients to keep your heart healthy. And, don’t forget to share your feedback. We would love to know your experiences with this diet.