Sticking to a diet for a healthy heart isn’t as hard as it sounds. After all, the heart is what keeps us all alive! The kind of food we eat and the lifestyle we lead determines the vulnerability of us succumbing to heart diseases.
Eating a healthy diet can help reduce the risk of heart disease and stroke.
Tips for a Healthy Heart Diet
- Choose healthy fats. Despite what you may have heard, some fats are actually good for you. When you use fats for cooking, choose monounsaturated fats, such as olive oil or canola oil. Avocados are also a good source of monounsaturated fat. Polyunsaturated fats, such as those found in nuts and seeds, and omega-3 fats, such as those found in fish, are also healthy choices. In general, you should try to avoid trans fats. Trans fats are usually found in processed foods and snacks such as crackers and chips. To see whether a food contains trans fats, look for the words “partially hydrogenated” in the ingredient label.
- Whole-grain breads are higher in fiber and complex carbohydrates, so choose these breads instead of white breads for sandwiches and as additions to meals.
- Eat plenty of fruits and vegetables. Not only do they add flavor and variety to your diet, but they also contain fiber, vitamins and minerals.
- Baking, broiling and roasting are the healthiest ways to prepare meat and poultry. Trim any outside fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried.
- Dry beans, peas and lentils offer protein and fiber. Once in a while, try substituting beans for meat in a favorite recipe, such as lasagna or chili.
- Choose low-fat versions of milk, yogurt and cheese products. Eat no more than 4 egg yolks a week (use egg whites or egg substitutes).
Exercise for a Stronger, Healthy Heart
Exercise makes your heart stronger, which helps it pump more blood with each heartbeat. This delivers more oxygen to your body, which helps it function more efficiently.
Exercise can also lower blood pressure, reduce your risk of heart disease and reduce levels of LDL (“bad” cholesterol), which can clog the arteries and can cause a heart attack. At the same time, exercise can raise levels of HDL (“good” cholesterol), which helps protect against a heart attack by carrying fatty deposits out of the arteries.
When combined with a healthy diet, exercise can speed up weight loss. Regular exercise also helps you burn calories faster, even when you’re sitting still, because exercise builds lean muscle (which burns more calories than fat).
Best Type of Exercise for a Healthy Heart
Aerobic exercise causes you to breathe more deeply and makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which also burns calories). Examples of aerobic exercise include walking, jogging, running, dancing, swimming and bicycling.
Article taken from Family Doctor website
To help you and your guests get started on a healthier diet, we are offering complimentary whole grain upgrade for buffet ordered during this month of April! Remember to opt for Whole Grain upgrade when you checkout on our site!
See our menu now by clicking Whole Grain upgrade by Orange Clove Catering.