Do You Want To Prevent Developing Heart Disease?

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These Simple Eating Habits Can Reduce Your Risk And Save Your Heart


If you want to maintain your heart health, starting with heart healthy diet is the best option. Although you might know that some foods may increase your risk of developing heart disease, it is not easy to change your diet. Here are several useful tips that can help you to create your balanced diet.

1.Control how much you eat

Your portion size is as crucial as what foods you chose to eat. And if you overload your plate, it is the easiest way to eat more calories than you need. Picking a small plate will help you to control the size of your portions better. Large portions of vegetables and fruits and small portions of high-calorie products will help you to stay in shape.

2.Eat vegetables and fruits

Vegetables and fruits contain many useful vitamins and minerals; they also are good sources of fiber and low in calories. Adding this type of foods in your daily diet is easy: just get some fresh vegetables and fruits in your kitchen for quick meals. You can also pick recipes that have many vegetables and fruits as ingredients.

3.Eat whole grains

Whole grains provide a lot of fiber and other substances that are important in regulating blood pressure. You can replace refined grain products that you usually eat by the whole grains.

If you want to lower your cholesterol levels control how much saturated and trans fats you eat. High blood cholesterol may result in coronary artery disease, which significantly increases the risk of heart attack and stroke.

5.Pick low-fat protein foods

Choose low-fat dairy products as sources of protein. You can use beans, peas, and lentils as substitutes for meat. These foods contain protein, but there is no cholesterol in them.

6.Reduce consumption of the sodium

As it turns out, a lot of sodium in your food can result in high blood pressure, so limiting sodium is a very important part of your healthy diet. Healthy adults should have no more than 2300 mg of sodium per day ( t means nearly one teaspoon of salt a day), but if you were diagnosed with diabetes, chronic kidney disease or high blood pressure, you should consult with your doctor about your limit.

7.Allow yourself an indulgence from time to time

One candy or a portion of potato chips will not ruin your healthy-eating strategy. But be careful: don’t let this occasional treat become an excuse for getting off your healthy heart diet. Remember, it is the exception and not a rule!

These simple rules will help you to maintain your heart health, so let’s try!