Tips on keeping your Heart Healthy

Tips on keeping your Heart Health:

Keeping your heart healthy definitely requires a little effort but is totally worth it as you are spared from the different heart problems and can lead a normal life without many restrictions. Making a few adjustments in your diet and lifestyle now is anytime better than being bed-ridden and on multiple medications in the future. Here are few essential tips which need to be strictly followed for a healthy heart.

1. Concentrate on Fresh Vegetables and Fruits:

For the requirement of the many minerals and vitamins it is essential you concentrate on a diet which has more of vegetables and fruits. These are considered as ‘essentials’ as they have more of the dietary fiber and less of calories. Consumption of vegetables and fruits is one way of ensuring that you cut down on unhealthy and processed foods.

Decide on your daily menu keeping the fruits and vegetables in mind. Snacking can be healthy when you make a salad for yourself or pick up the fruit lying around.

2. Cut down the Size of the Portion:

The quantity of food consumed makes a difference to the health of your heart. Taking second helpings and overloading your plate is definitely a ‘negative’ for the healthy heart you so wish to have. It is important to eat till you are full to a certain extent. You cannot be over-stuffed.

Using small bowls or plates can help you control the portion of food you eat. Fill your plate with more of vegetables and fruits and other low calorie foods.

3. Limit the intake of unhealthy Fats:

Limiting the consumption of Trans fats and saturated fats to the minimum brings down the risk of coronary disease and other complications involving the heart. Blood cholesterol which is high tends to build plaques in the arteries. This increases the risk of stroke or heart disease.

Instead of the normal meat you can decide on consuming lean meats which contain less than 10% of fats. For a specific heart-healthy diet you can use substitutes of low-fat.

Fats which are monounsaturated or polyunsaturated are considered as a healthy choice. This includes the fats found in nuts, seeds, avocados and certain type of fish.

4. Decide on Whole grains:

The nutrients and fiber present in whole grains can regulate the blood pressure and manage a healthy heart. Substitute the refined grains in your meals with the whole grains.

5. Reduce the Sodium:

Excessive sodium is one of the causes of high blood pressure. This is definitely a risk for any heart disease. This means you need to ensure you use limited salt in your cooking and stay away from all those processed foods. Concentrating on eating food which is fresh and cooked at home can help you reduce the intake of salt.

Once in a way indulgence is definitely a requirement for every individual, but ensures this does not become a habit. Restrictions on your diet with enough exercise and rest can ensure you are not hospitalized with a heart problem.