Even though you may be familiar with the fact that consuming several foods can escalate your heart disease risk, it’s many times difficult to alter your eating habits. No matter if you have years of unhealthy eating habits or you just wanted to maintain your diet, here are five heart-healthy diet tips. If you are confused, you can consult the top cardiac surgeons in Mumbai and know which food item to consume in large quantities and which foods to either eat in limit or avoid. This will surely lead you on the path toward a heart-healthy diet as well as you can save yourself from several heart diseases.
- Control your portion size
The quantity in which you consume is just as necessary as what you eat. Over stuffing your plate, within few seconds eating it up and also eating till the moment you feel stuffed can result in consuming more calories than you actually should. Quantity served in restaurants is most of the times more than anyone needs.
Prefer using small plate or bowl to know your quantity and control them. Consume large quantities of low calorie, nutrient-rich foods, like fruits and vegetables and smaller quantity of high sodium foods, higher calorie foods like fast foods or refined foods. Keep a note of the number of servings you consume. The recommended number of servings each food group may differ depending on the particular diet or guidelines you are going through.
- Consume more fruits and vegetables
Vegetables and fruits are one of the best sources of vitamins as well as minerals. Vegetables and fruits are in fact low in calories and high in dietary fiber. Vegetables and fruits, similar to other plants or plant-based foods, consists of substances that may assist prevent cardiovascular disease, suggests a number of cardiologists. Consuming more fruits and vegetables may assist you cut back on more calorie foods, like meat, cheese and snack foods.
- Prefer whole grains
Whole grains are best sources of fiber as well as different nutrients that play a role in regulating blood pressure as well as heart health. You can raise the amount of whole grains in a heart-healthy diet by making easy substitutions for refined grain items. Or be thrill-seeking and try a new whole grain, like the whole-grain faro, barley or quinoa.
- Set a boundary for unhealthy fats
Restraining the quantity of saturated and trans fats you consume is an essential step to reduce your blood cholesterol as well as reduce your risk of coronary artery disease. A high blood cholesterol level can result in a buildup of plaques in your arteries, known as atherosclerosis, which can raise your risk of heart attack as well as stroke. You can lessen the proportion of saturated fat in your diet by depleting fat off your meat or picking up lean meats with less than 10 percent fat.
- Lessen the sodium intake
Consuming a lot of sodium can lead to high blood pressure, a risk factor for cardiovascular disease as suggested by heart specialist, Dr. Bhasker Semitha. Reducing sodium is an essential aspect of a heart-healthy diet. Even though lessening the amount of salt you put in food at the table or at the time of cooking is a good initial step, much of the salt you consume comes from canned or processed foods, like soups, baked goods as well as frozen dinners. Consuming fresh foods and cooking your own soups and stews can lessen the amount of salt you eat.
Incorporate these five tips into your life as recommended by top cardiologists, and you’ll see that heart-healthy eating is both possible as well as pleasurable. By creating strategy and a few simple substitutions, you can eat with your heart in mind.