How to Healthy Diet - 4 Food is Good for Heart Health

By on 4:56 PM
How to Healthy Diet - 4 Food is Good for Heart Health
Although know certain foods can increase the risk of heart disease, but it is often difficult to change eating habits and patterns.

Here are 4 kinds of food good for heart health:

1. Limit unhealthy fats and cholesterol

Limit saturated fats and trans fats in the diet is the most important step you can take to reduce blood cholesterol and reduce the risk of coronary artery disease.

High blood levels of cholesterol can lead to plaque buildup in the arteries is called atherosclerosis (atherosclerosis), which can increase the risk of heart attack and stroke.

The best way to reduce saturated fat and trans fat in your diet is to limit the amount of solid fats, such as butter or margarine, is added to the food.

You also can reduce the amount of saturated fat in the diet to reduce fat consumption from meat or choosing lean meats.

You also can use low-fat substitutes for a heart-healthy diet. For example, by adding butter on toast instead of margarine.

You also might want to check the label snack foods such as chips. Many of these snacks are fried or contain trans fats.

When should consume fats, choose monounsaturated fats such as olive oil or canola oil.

Polyunsaturated fats are found in nuts and seeds are also a good choice for a healthy heart diet.

Monounsaturated fats and doubles can help lower blood cholesterol total. But still limit its use for all types of high fat calories.

2. Choose low-fat source of protein

Poultry and fish, low fat dairy products, and egg whites or egg substitutes are some of the best sources of protein.

Some types of fish are rich in omega-3 fatty acids which can lower blood fats called triglycerides.

You will find omega-3 fatty acids in salmon, mackerel, and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Nuts are also a good source of protein and contain less fat and cholesterol, making it ideal as a meat substitute.

3. Eat more vegetables and fruits

Vegetables and fruits are important sources of vitamins and minerals, low in calories and rich in fiber.

Vegetables and fruits also contain substances that can help prevent heart disease.

Eat more fruits and vegetables can help reduce high-fat foods, such as meat, cheese, and snacks.

Keep fruit in a bowl in the kitchen so you'll remember to eat it.

Choose recipes that have vegetables or fruits as the main ingredient, such as a vegetable stir-fry or salad.

4. Consumption of whole grains

Grains (rice, wheat, oatmeal) is a source of fiber and other nutrients that play a role in regulating blood pressure and heart health.