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diet for a healthy heart

Want a Healthy Heart? Try These 7 Diet Tips Now!

The heart is an essential organ in our body. This organ pumps nutrients and oxygen throughout the body. It is responsible for keeping the body in good working conditions. It works non-stop, and we must work on keeping it healthy always.

Unfortunately, heart diseases known as cardiovascular diseases are becoming common amongst people. Even seemingly healthy people are dying of heart attacks, which is a cause for concern. Around the globe, heart disease is one of the major causes of death in both women and men. Thus, it is essential to keep your heart in good shape. Exercise and diet are the best way to do so. If you have any cardiovascular disease, it is critical to follow diet tips for a healthy heart. Along with the medications, diet is imperative.

Moreover, everyone should eat a variety of food that is good for their heart. A healthy heart diet along with exercise is necessary for everyone. Not sure what diet tips for a healthy heart to follow? Then read the excerpt below for ideas.

Top 7 Diet Tips For Healthy Heart!

1. Limit your intake of sugar and salt

One of the best diet tips for a healthy heart is to lower the amount of salt (sodium) and sugar in your diet. When you eat too much of these, it can accumulate in your arteries. Thus, making the job of the heart harder, leading to other issues.

If you suffer blood pressure problems, it is best to limit salt. Adding too much or too little salt can lead to problems. Never add table salt to any of your dishes. Use herbs or spices instead of salt for flavouring your food.

Also, remember that when you eat processed or canned food, the amount of sugar and salt in them is high. So, always read the labels when buying canned food especially.

2. Limit unhealthy fats

Eating trans or saturated fat increases your risk of coronary artery diseases and high blood pressure. It can clog your arteries and lead to stroke or heart attacks. Thus, ensure that you eat healthy fats like olive or canola oil, nuts, avocado, vegetable oil. Limit saturated fat and avoid trans-fat altogether. Most food items do not have trans-fat now due to legal reasons. Yet reading the labels is essential.

3. Include nuts and seeds in your diet

There are many benefits of including nuts and seeds in your diet. If you want to follow one diet tip for a healthy heart, start with this as it is simple, and most people enjoy eating seeds or nuts. Here is what you can or should eat.

  • Walnuts: Walnut is high in fibre and omega-3 healthy fat, good for your heart health. Eat a handful of them every day. Or you can use walnut oil in your salads too.
  • Sunflower seeds: These seeds are full of nutrients. Sunflower seeds have protein, omega-3 fatty acids, vitamins B1, B6, and E. it is also rich in other nutrients, thus reducing your risk of many diseases.
  • Almonds: They are rich in fibre and can lower bad cholesterol levels in your body.
  • Flaxseeds: Flax seeds are high in omega-3 fatty acids, phytochemicals, and fibre. Grind them to use on cereals or oatmeal.

4. Eat fish

Salmon and Tuna are two fishes that can keep your heart healthy as they are rich in omega-3 fatty acids. Salmon can even reduce inflammation in the body, which is a source of many illnesses. Make sure you add little oil to grill these fishes and use herbs to pack flavours in them. You Can also Take Fish Oil Capsules For Healthy Heart.

5. Eat tons of vegetables and fruits

One of the easiest diet tips for a healthy heart to follow is to increase daily intake of fruits and vegetables. When you increase their quantity, you make healthy eating choices. Use less oil and salt to absorb the nutrients they provide.

All fresh fruits or vegetables work, even frozen or canned ones. The last one should have less sodium in it. If you see frozen fruit with tons of added sugar or vegetable gravy with lots of cream in it, avoid it for better heart health.

6. Choose whole grains always

Who doesn’t like to eat pasta or bread? But the white version of these is not good for your heart. Another diet tip for a healthy heart that all need to follow is choosing whole grains. Grains, like wheat or buckwheat or oats or millets. Eat pasta or bread made using these and enjoy your life while having a healthy heart.

7. Indulge sometimes

If you are craving a chip or cake someday, go for it. Make sure you do not overindulge. But if you restrict yourself too much, it can derail you from following the diet tips for a healthy heart. Even when you indulge, keep in mind portion control to ensure you do not overeat or binge-eat anything.

No one food can cure you magically of any ailment. However, eating a balanced diet including these foods will help your heart remain healthy. Also, keep stress at bay or manage it to ensure our heart doesn’t take too much burden and remains fit.