Monday, 28 May 2012

What is a Heart Healthy Diet?

It is extremely important to keep your heart healthy. If you are a smoker or drink alcohol then you are in more danger of any heart disease compare to those who don’t have these nasty habits. First step of a healthy heart should be limiting the intake of alcohol and quit smoking. It can be a difficult job to quit smoking overnight but you can do it slowly and surely with your determination. You can talk to your doctor if you need help in quitting.

What Does Healthy Eating Mean?

Healthy eating means nothing but having all the important and essential nutrients so that our body can function properly. Without these nutrients we cannot able to maintain a healthy body.

It is also important that you eat in right portion. Over eating of any food (healthy or unhealthy) can cause health problems. So, nutrient dense foods and proper portion sizes both are extremely important for overall health.

How Does Eating Help To keep a Healthy Heart?

What you eat affects your blood circulation and the risk of heart disease. For example, poor blood circulation can lead to heart attack or if the plaque builds up in the arteries and narrows or blocks the arteries, it can cause heart attack. Intake of unhealthy fatty foods is bad for your heart and blood vessels.

Heart Healthy Diet

You need to eat more natural, fresh and whole foods. Fresh vegetables and fruits are very good for heart health. Also, you need to have foods with Omega 3 fatty acids, B Vitamins, Vitamin C and Vitamin E.  Folic acid, B6 and B12 are excellent for the heart.

Some of the best heart healthy vegetables are Broccoli, Carrot, Bell peppers, Cauliflowers, Kale, Tomato, Brussels Sprouts, Spinach, Zucchini, Onions and Garlic.

Some of the best heart healthy fruits are Apple, Banana, Cantaloupe, Grapefruit, Kiwis, Oranges, Papaya, Strawberries, Mango, Guava, Blackcurrants, Raspberries and Figs.

Other very good heart healthy foods are Buckwheat, Oatmeal, Yogurt, Whole Wheat, Fat Free Milk Products, Fish, Lean Meat, Egg Whites, Soy foods and Red Wine.

You should limit the intake of sodium and foods with saturated fats. Also, limit the amount of foods that contains Trans fat and cholesterol. Some of the worst foods for the heart are French Fries, Ice Cream, White Bread, Processed Cheese, Potato Chips, Cake, Muffins, Pastries, Doughnuts, Sausage and Hard Margarine.

Having a healthy diet is important to keep your heart healthy. However, it is alright if you eat ‘unhealthy foods’ occasionally and in moderation. But keep yourself in check and don’t overdo it. Last but not the least, your heart healthy diet plan is incomplete without regular physical exercise. You need to workout at least 30 minutes every day to better the cardiovascular function.


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