Food is the most important part of staying health, but the same food when consumed in an unwisely manner can be the biggest foe to your overall health as well as for your heart. With time there has has been a lot of awareness around healthy eating and what is good for your health, but diet can be confusing. While going through all the available information that the digital gurus sitting online are sharing and telling you what to eat and not to eat can sometimes land you in a SOUP.
Every body type is different and needs different nutritional elements in right proportion depending upon the age, gender, body type and health conditions.
What do you mean by eating for your heart
Lots of studies conclude the benefits of eating food that help in strengthening your heart. A Heart smart diet can help the heart with repair of regular wear and tear your heart undergoes. Diet can also help in recovery post any heart disease. Lots of researches have also stated that eating healthy early in life can keep heart diseases away.
How to know what is good for heart?
There is nothing as an ideal universal diet plan that can work for all, as said earlier everybody has different needs that is to be considered before making any suggestions what to eat. What we can help you with are with general tips regarding what can help you to start with a ‘Smart Heart Diet’
Salt a friend or a foe
While we all know salt is considered to be bad for heart. A diet high in salt can increase the risk of high blood pressure. But still our body needs small amounts of salt that can be supplement with caution. Studies reveal a diet low in salt or sodium reduces the risk of heart disease by many folds. So you don’t need to stop eating salt just watch the amount you are consuming. On an average an adult body needs 1gram of salt everyday to survive .
The Merry Berry
Berries are found to be rich in antioxidants that are considered quite good for heart. They are even a great source of fibers, folate, calcium and even iron. So your next trip to super market means stock up your basket with some delicious berries.
Go Green with Green Tea
Green tea has gained popularity in the recent years, well all the buzz is true. Green tea is rich in a compound called flavonoid that is known to reduce inflammation and considered good for heart. Even a study done on nearly 40,000 Japanese people showed that those who had nearly 5 cups of green tea in a day were having 26% lower risk of heart attack and strokes.
Get more veggies on the plate
Vegetable are considered to be the best friend to your heart. Every vegetable that we consume has something to offer to our heart. For instance spinach is high in magnesium which can help in maintaining the normal rhythm of heart. Broccoli can help in lowering cholesterol. Asparagus is the super veggie for heart as it is rich in vitamin B6, as this vitamin is considered to lower homocysteine, which is a type of amino acid directly linked to heart diseases.
Fish in the dish
Fishes are a great source of omega 3 fatty acid which lowers the risk of abnormal heartbeats and delays the deposition of plaques in the blood vessels. Omega 3 is recommended to be taken by heart patients and to those who are at risk of heart disease.
Key points to remember before you plan to eat heart healthy
- Read labels
Nowadays, all food available in the market have labels that give you complete information about the nutritional facts of the items. Read the label and understand the impact. Look for calories, trans fat, sodium content. Understanding what you are eating can help you avoid certain food items which can be bad for heart health.
- Avoid processed foods
Processed food can be high in sodium contents. Frozen food, ready to eat eatable and instant soups etc can be a major problem in a longer run for the heart and its health.
- Try eating more at home
Trade your next take home meal with a healthy home cooked meal. Staying heart healthy will look a little easier when done right. Home cooked meals can be controlled in many aspects like oil, salt or sugar. A healthy home cooked meal can not only make you feel good but will also help you save a lot of money.
- Focus more on fiber
Fiber is the soul to any diet. Fiber stays longer in the stomach so gives feeling of fullness, which means you can avoid useless munching on snacks. Fiber even helps is reducing fat content in the body by pushing fat quickly in to the digestive system thus lesser fat is absorbed by the body.
- Keep an eye on the portion size
The most important of all, watch out for portion size. Eating healthy and eating more can also be an issue. Understand the portion size for your meal and the body. Eating beyond need will only add weight to body. Heavier the body harder the heart has to work, so limit the portion size, if still you feel hungry fill up with salads and fruits keep right next to you.
While food is something most of us love, the love hate relationship with diet is a must. Make your meal interesting with healthy food and enjoy a healthy heart.