Sadly, Heart disease is one of the leading causes of death and food is directly linked with risk factors. Lack of exercise and poor diet mainly leads to heart diseases, and at any age, anybody can face this chronic condition. The best nutritionist in Mumbai make people understand to pay attention to what you eat is very important. To be honest, there is no magic food to reduce the risk of heart disease. You should eat a healthy diet and should have regular exercise routines to stay heart healthy.
Who are in prey for heart diseases?
Regardless of age, everybody is at risk for heart disease but some people are more inclined to it. Below we have listed some for you:
- People who are obese or overweight
- People having a poor diet
- People who don’t get enough physical activity
- Women age above 55
- Menage above 45
Keep in mind that the more active you are, the better and only one full hour of activity over the course of a week makes a huge difference. Some simple keys for healthy heart suggested by the best nutritionist in Delhi includes-
- Eat five servings of fruits and vegetables a day to boost heart health
- Add ten minutes of intense exercise moves to stay heart healthy
- Try to get eight hours of sleep per day as quality sleep is good for your heart.
Tips to keep your heart healthy
Healthy lifestyle and healthy eating are very important to look after your heart health. Below are some tips to follow to keep your heart health healthy:
Avoid smoking is the key to heart health; it is what you should do to protect your heart. It contributes to reducing the amount of oxygen in the blood and damages its walls. Smokers are more prone to heart attacks, strokes as well as angina than non-smokers, at a much younger age.
Manage your cholesterol
Managing cholesterol is a must to protect your heart as an imbalance of cholesterol in your blood can lead to a heart attack. However, your body needs cholesterol, but it should be in range.
Managing blood pressure
Managing blood pressure is also important to stay heart healthy. It should not be high at any cost and if that so you should eat well and stay fit to make it under the normal range.
Moderate physical exercise is a must to stay heart-healthy, always remember it is never too late to start; thus it is necessary to break up your resting time or sitting time. Exercise makes your heart stronger and helps to pump up more blood with every heartbeat.
One of the foremost things you should do is to keep a check on what you eat. Eating well is very important as it will help you to manage your cholesterol, blood pressure as well as blood sugar which will ultimately lead to a healthy heart.
A path towards improved heart health
It is very important for you to understand that foods that you eat affect your weight, hormones as well as organ health. The heart is one of the organs which are mostly affected by what we eat. Consuming a healthy diet can help to reduce the risk of stroke and heart disease. It’s recommended that you should make healthy choices to keep your heart healthy. Below are some tips recommended for a heart-healthy diet :
Choose healthy fats
Not all fats are bad; instead, there are some fats that are actually good for you. Just you have to choose appropriately like
- Select monosaturated fats like olive oil, avocados
- Nuts and seeds
- Fish such as tuna and salmon
- Avoiding Trans fat is must which are in processed foods
Choose whole grain
Avoid the consumption of white pieces of bread and regular pasta for meals instead choose whole grain bread and kinds of pasta which have high fiber content.
Eat fruits and veggies
Both fruit and veggies contain vitamins, fiber, and minerals which are best for the body. They also add rich flavors to your daily diet.
Eliminating meat is not a better option; in its place, prepare meat in a healthy way to get most out of it. For heart try to prepare the meat by boiling, baking or roasting. These are best for the heart.
Opt for low-fat dairy
Consume low-fat dairy items like low-fat milk, cheese or yogurt. It’s good to consume fat-free milk with eggs on a daily basis. You can try out the DASH diet, too, which is a heart-healthy approach.
Foods with vitamin E
It is said that vitamin E acts as an antioxidant and protects against bad cholesterol. You should try out dark green vegetables, vegetable oils, avocados, as they all are a great source of Vitamin E.
Heart-healthy food list
To avoid heart disease consuming a heart-healthy diet is the best weapon. It is important for you to know what to eat and what to avoid. Some heart-healthy foods are:
- Sweet potatoes
Foods to avoid for a healthy heart
To reduce the risk of heart disease, it is vital to avoid eating foods high in saturated fats and Trans fats. The easiest way to eliminate these fats from your diet is to cook with virgin olive oil instead of butter; you should avoid:
- Fried foods
- Microwave popcorn
- Non-dairy creamers
- Baked foods like cookie, cakes
- Sausage, salami,
- Sodas, sweetened fruit drinks,
Eating healthy with proper exercise is an integral part of heart health. According to the best nutritionist in Delhi, in case you don’t consume an adequate diet and don’t exercise well, you will be more prone to health problems, mainly heart-related. Don’t consider that you have to make huge changes to have an effect on your heart health. Even tiny, basic steps can have remarkable effects.