For a couple of months now in my locality, there has been unprecedented news of sudden deaths, SDs. Reports have it that it is not unconnected with heart attacks. I’m not trying to be an alarmist but I just want to let you in on some eating habits that guarantee a healthy heart for your well-being.
But let me ask you: Is your cholesterol level too high? Do you have high blood pressure? Are you overweight? These are indicators that could make you begin to think on how you can start to take some care of your heart. Not to worry! I have 7 key healthy eating habits that could make your heart as healthy as that of a day-old baby. Are you willing and ready for this change? Great! Voila!
Eat Healthy Carbohydrates. Carbohydrates are our greatest sources of energy for our daily activities. But I want to declare candy, biscuits, cakes and pastries as untouchables, as they are capable of increasing your triglycerides and as a result, putting your healthy heart at risk. The healthy carbohydrates for your healthy heart include wholegrains, cereals, corn, cassava, etc.
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Eat Healthy Proteins. Proteins are body-building foods. However, you need to be very selective in this. Healthy protein diets keep your heart healthy. Proteins such as lean meats, poultry, fish and plant proteins like beans, soy-beans, nuts and seeds are healthy for your heart. On the other hand, be very careful in choosing and eating red meats, eggs, liver, kidney, butter, cream and many processed foods. These can significantly increase your low density lipoproteins, LDL, cholesterol levels thereby making you hypertensive and ultimately, increasing your heart-failure risks.
Eat Plenty Fibre. If you want to maintain a healthy heart, one great way to do that is eating a lot of fibre-containing foods. Most fibre-rich foods are low in fat making them foods of choice when it comes to heart disease prevention. Your high-fibre diets should include wholegrain foods, barley, oats and oatmeal. Soluble fibre found in oats can help lower your cholesterol levels, while the fibre found in wholegrains regulates your sugar absorption, making you keep feeling full and at the same time, keeping your digestive system healthy.
Eat Lots of Fruits & Vegetables. Fruits and vegetables are very good for maintaining healthy heart because they have very high fibre content and also low in fat. They are also packed full with anti-oxidants like flavonoids, beta-carotene, vitamins C & E which can clean-up harmful free radicals, reduce your cholesterol levels, and leave you with a healthy heart condition.
Use Healthy Fats & Oils. To ensure a healthy heart, you have to eat the right types of fats & oils. Red meat, full-fat dairy products, butter, cheese, processed fastfoods, etc contain saturated fats. This type of fat increases your LDL cholesterol level and invariably, makes your heart vulnerable. Avoid them! Monounsaturated and polyunsaturated fats (omega-3 & omeg-6 fatty acids) as can be found in olive oil, rapeseed oil, avocados, soya oils, fish, nuts & seeds, help lower your LDL cholesterol levels and at the same time, maintain the high density lipoprotein, HDL, cholesterol levels. These fats can, therefore, effectively keep your heart healthy.
Salt Content. Too much salt in your diet is a killer. This is because salt contains sodium which can increase your blood pressure thereby putting your heart in danger. To be on the safe side, reduce the amount of salt you add to your dishes when cooking; avoid adding salt when eating; and cut down on your intake of salty foods like takeaways, pastries, canned foods, etc.
Excessive Alcohol Intake. If you must drink alcohol, stick to sensible limits – 3 units max for women and 4 units max for men. Remember that excessive alcohol intake can kick up your blood pressure and expose you to heart attack or heart disease.
All said and done, the good news is: you can keep and maintain a healthy heart devoid of high cholesterol, high blood pressure, over-weight, alcohol addiction, etc by eating healthy diets.
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