Your heart is a machine that is continuously pumping blood.
Just as every machine requires servicing; your heart requires a little care and
attention too. But obviously, you cannot send your heart to a service station
for a regular maintenance. Thus, maintaining a healthy diet is all that you can
do, to keep it hale and hearty. Having a right diet, is the only way of
preventing your heart from any kind of illnesses. Today, the risk of heart
related problems is equal for both men and women. After the age of 40, it is
imperative for a woman to take care of her heart's health to lead a healthy
life for a healthy family.
Harmful Fats
Cardiologists say that the daily consumption of foods high in
nutrition can reduce the risk to your heart by 80%. Thus, it is important to
understand how your food affects your heart. Restricting your intake of
saturated fats and quitting any form of trans fat is the best way reducing the
level of bad cholesterol or LDL. Avoid the butter, cheese, margarine or even
white butter on your bread and food to keep away from these fats. Substitute
the high fat food such as fried potato with baked potato and cook your meals in healthier oils such as olive oil, safflower, sunflower or canola. Start your day
by eating only egg whites and plain toast. This is a better idea as compared to
the tasteless oatmeal breakfast. You do not have to make drastic changes in
your diet to have a healthy meal. Small changes like adding vegetables, fruits
and low fat substitutes to your food will go a long way in making your heart
healthy.
Low Cholesterol
Low cholesterol is the biggest culprit for heart related problems. Watching what you eat is the only way of controlling your cholesterol levels. The best way of avoiding HDL or bad cholesterol is by keeping away from
fried packaged food. Replacing chips, cookies and fries with fruits, proteins
and fibrous food stuffs is the best way of avoiding any form cholesterol
intake. Nuts, fish oils, olive oil and food substances that contain sterols,
block absorption of cholesterol. Simply avoid packaged food to bring down your
cholesterol levels.
No Processed Food
Eating a lot of processed food can be a major risk to your
heart. Easy food items such as packaged dinners, processed meats and dairy
products are harmful to the heart and must be avoided as much as possible.
Replace these by fresh food, fruits, salads, soups and unsalted meats. Eating
excessive salt increases your blood pressure, which exposes you to the risk of
heart attack. Thus reducing your intake of sodium and avoiding processed food
items as much as possible is a great way of staying fit. Instead of salt, try
adding spices and herbs to your food to make it tasty.
Besides eating healthy meals, it is also important that you
exercise every day. Cardiovascular exercises make your heart strong and improve
the blood circulation. Regular exercise builds endurance, improves flexibility
and reduces body fat, thereby minimising the risk to your heart. While
balancing your exercise and diet, maintain your focus on fibrous food as they
are rich in nutrition and a great help in keep the heart fit as a fiddle. They
not only mitigate the risk of heart diseases, but also assist weight loss. Go
back to eating homemade meals as they are fresh and the ingredients can be
monitored. Bake or boil your meals, instead of frying them. A healthy meal and
a health conscious mind is the key to a healthy heart for a lifetime!
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