A key risk factor for heart disease is overweight and obesity”. Healthy eating habits are therefore very important
1. Watch those portions
How much you eat is just as important as what you eat – use a small plate or bowl to help control your portions.
Eat larger portions of low-kilojoule, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-kilojoule, high-sodium foods, such as refined, processed or fast foods. This will help shape up your diet as well as your heart and waistline.
2. Eat more fruit and vegetables
They are good sources of vitamins and minerals, low in kilojoules and, like other plants or plant-based foods, fruits and vegetables contain substances that may help prevent cardiovascular disease, like fibre.
Keep vegetables washed and cut in the refrigerator for quick snacks and a mixed fruit in a bowl visible so that you’ll remember to eat it.
Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
3. Replace unhealthy fats
Replacing unhealthy saturated and trans fats with healthier fats helps to lower your risk of heart disease.
Healthier fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega-6). These good fats help the cholesterol balance in your blood by decreasing the bad (LDL) cholesterol and increase the good (HDL) cholesterol. Sources of monounsaturated fat include avocados, almonds, cashews, peanuts, cooking oils made from plants or seeds like canola, olive, peanut, and sesame oil.
Sources of polyunsaturated fat (both omega-3 and omega-6) include oily fish like salmon and pilchards, soybean, flaxseed and soybean, sunflower oil and margarine and spreads made from these oils.
4. Choose low-fat protein sources
Protein sources contain essential amino acids needed to maintain many aspects of your health, including regulating growth and development and supporting lean muscle mass. Unfortunately, many good sources of protein are also high in fat.
Fats that come from animals, such as saturated fat and cholesterol, can contribute to elevated cholesterol levels, heart disease and stroke. Choosing lean meats and other low-fat protein sources helps you get the amino acids your body requires without the added fat and calories.
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. However, be sure to choose lower fat options, such as fat-free milk rather than full cream milk and skinless chicken breasts rather than fried chicken.
5. Hold the salt
You might be getting more sodium than you need, even if you never pick up the salt shaker. That’s because more than 70% of the sodium we eat comes from packaged and restaurant foods.
It’s important to choose packaged and pre-prepared foods carefully, compare labels and pick the product with the lowest amount of sodium (per serving) you can find. When preparing food, avoid using salt, and rather use onions, garlic, herbs and spices to add flavour. When eating out at restaurants ask for no extra salt to be added.
Primus Super Speciality hospital have Best cardiologist in Delhi NCR. you can reach anytime to our hospital.
Saroj Hospital is also Top Heart Hospitals in Delhi to take care all kinds of patients.
if you are in Mumbai then visit Nanavati Super Speciality Hospital because Best Cardiac Care Hospitals in Mumbai
1. Watch those portions
How much you eat is just as important as what you eat – use a small plate or bowl to help control your portions.
Eat larger portions of low-kilojoule, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-kilojoule, high-sodium foods, such as refined, processed or fast foods. This will help shape up your diet as well as your heart and waistline.
2. Eat more fruit and vegetables
They are good sources of vitamins and minerals, low in kilojoules and, like other plants or plant-based foods, fruits and vegetables contain substances that may help prevent cardiovascular disease, like fibre.
Keep vegetables washed and cut in the refrigerator for quick snacks and a mixed fruit in a bowl visible so that you’ll remember to eat it.
Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
3. Replace unhealthy fats
Replacing unhealthy saturated and trans fats with healthier fats helps to lower your risk of heart disease.
Healthier fats include monounsaturated fats and polyunsaturated fats (omega-3 and omega-6). These good fats help the cholesterol balance in your blood by decreasing the bad (LDL) cholesterol and increase the good (HDL) cholesterol. Sources of monounsaturated fat include avocados, almonds, cashews, peanuts, cooking oils made from plants or seeds like canola, olive, peanut, and sesame oil.
Sources of polyunsaturated fat (both omega-3 and omega-6) include oily fish like salmon and pilchards, soybean, flaxseed and soybean, sunflower oil and margarine and spreads made from these oils.
4. Choose low-fat protein sources
Protein sources contain essential amino acids needed to maintain many aspects of your health, including regulating growth and development and supporting lean muscle mass. Unfortunately, many good sources of protein are also high in fat.
Fats that come from animals, such as saturated fat and cholesterol, can contribute to elevated cholesterol levels, heart disease and stroke. Choosing lean meats and other low-fat protein sources helps you get the amino acids your body requires without the added fat and calories.
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. However, be sure to choose lower fat options, such as fat-free milk rather than full cream milk and skinless chicken breasts rather than fried chicken.
5. Hold the salt
You might be getting more sodium than you need, even if you never pick up the salt shaker. That’s because more than 70% of the sodium we eat comes from packaged and restaurant foods.
It’s important to choose packaged and pre-prepared foods carefully, compare labels and pick the product with the lowest amount of sodium (per serving) you can find. When preparing food, avoid using salt, and rather use onions, garlic, herbs and spices to add flavour. When eating out at restaurants ask for no extra salt to be added.
Primus Super Speciality hospital have Best cardiologist in Delhi NCR. you can reach anytime to our hospital.
Saroj Hospital is also Top Heart Hospitals in Delhi to take care all kinds of patients.
if you are in Mumbai then visit Nanavati Super Speciality Hospital because Best Cardiac Care Hospitals in Mumbai
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