Changing unhealthy eating habits is difficult. But start learning with a strategy to get to the heart-healthy diet. There are at least 8 ways to prevent heart disease diet.
Although many people know that certain foods can increase the risk of heart disease, but often difficult to change eating habits. Knowing the food is good and the food should be restricted, it will be protected from heart disease as reported from MayoClinic, Wednesday (07/03/2011).
1. Limit saturated fat and cholesterol
Limit how much saturated fat in the food consumed is the most important step to reduce blood cholesterol and reduce the risk of coronary artery disease. High blood cholesterol levels can cause plaque buildup in the arteries, called atherosclerosis. Atherosclerosis may increase the risk of heart attack and stroke.
The best way to reduce saturated fat is to limit the amount of solid fat, like butter, reduce the amount of saturated fats by trimming fat from meat or choose meats that have less than 10 percent fat. Can also check out some of the labels of food or snacks, which may be made with oils that contain saturated fats.
Choose the type of monounsaturated fats, like olive oil or canola oil. Polyunsaturated fats found in nuts and seeds, is also a good choice for heart healthy diet.
2. Choose low-fat source of protein (low fat)
Fish is a good alternative as a high-fat meat substitute. Certain types of fish are heart healthy because it is rich in omega 3, which can lower blood fats called triglycerides. The highest sources of omega 3 found in cold-water fish, like salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybean and canola oils.
3. Eat more vegetables and fruits
Vegetables and fruits are a source of vitamins and minerals, they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances that are found in plants that can help prevent cardiovascular disease.
4. Add the grains into the daily menu
Grains are a good source of fiber and sources of other nutrients that play a role in regulating blood pressure and heart health. Increase the number of seeds in a heart healthy diet can also use a refined grain products.
5. Reduce sodium (salt) in food
Packed with high sodium content may contribute to cause high blood pressure, which is a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart healthy diet.
6. Control your food portions
Control your portion sizes also play an important role for heart-healthy diet.
7. Create a daily menu
Make a daily menu using the six strategies listed above.
8. Let yourself do not abide by the rules of the diet once in a while
A handful of candy or potato chips will not make you instantly have a heart attack. But do not make these habits and destructive patterns of heart-healthy diet that has been done.