Changing your diet can help improve your heart health. Various health organizations, including the American Heart Association, advice on dietary changes to improve heart health. These changes could reduce cholesterol intake, thus preventing cardiovascular illnesses such as hypertension.
Foods that are bad and good for the heart
Fortunately, it is not difficult to change to a healthier diet as several studies give information on foods that are both good and bad for your heart. However, this doesn’t mean eliminating certain food from your diet. You can have the less healthy alternatives in moderation as long as you don’t already have cardiovascular disease.
The Department of Health and the American Heart Association both agree that a diet good for your heart should include healthy fats, complex carbohydrates that are rich in fats, lean proteins, and produce.
These organizations also emphasize the importance of limiting the intake of other foods. These include red meat, alcohol, sugar, refined carbohydrates such as white bread, salt, processed meats, saturated fats and trans fats. While they don’t have to be eliminated from your diet, taking them in smaller protons while incorporating more healthy alternatives is vital.
Fruits and vegetables improve heart health
Studies have also gone into detail on the benefits each healthy heart food provides. For example, fruits and vegetables are typically nutrient dense. Individual fruits also have their advantages.
Bananas contain potassium which is important for the functioning of the heart. Leafy greens, on the other hand, lower cholesterol in the blood. Therefore, they reduce the risk of hypertension and cardiovascular arrests. Another one that could prevent the clogging of arteries is cruciferous vegetables.
In case fresh fruits are too impractical or expensive, frozen or dried fruits could provide the same benefits. Just ensure that they are marked low sodium.
Whole grains are examples of complex carbohydrates. These carbs are packed in fiber, which promotes heart health. Moreover, they contain minerals and vitamins like folate, magnesium, niacin, riboflavin, thiamine, selenium, and iron. Complex carbs are also in peas, corn, potatoes and beans.
Proteins that promote heart health
Although proteins like red meat can damage cardiovascular health, others, such as plant proteins and lean meat, improve it. Experts believe we should eat both types of proteins to ensure we derive maximum benefits from them.
Examples of healthy proteins include seeds, eggs, poultry, lentils, dairy products low in fat, fish with high omega-3 content, tofu, nuts and beans. However, this doesn’t mean you can’t have the occasional steak. Remember that moderation is key.
Many people believe that fats are bad for your heart. However, this isn’t always the case. Saturated and trans fats are culprits for poor heart health. Better fats include plant-based oils like olive oil, safflower oil, and canola oil, among others. If you aren’t sure what oil is better for you, observe it consistently at room temperature. If it solidifies, it is saturated fat, and if it remains a liquid, it is unsaturated, which is better for you.
The American Heart Association food labels
If finding healthy food seems daunting, there is an easier way to go about it. The American Heart Association certifies certain products, letting you know they are good for your heart. Learn to identify the seal and use it to spot healthy food making your life simpler.
While a healthy diet is vital to a healthy heart, there are other ways to improve cardiovascular health. For this reason, it is important to try more than one method at once. On top of a diet change, try exercising, minimizing stress and getting enough sleep. You could also get regular health check-ups so your doctor can spot a heart issue before it worsens.
