Eating for a Healthy Heart

The food you eat can affect the way blood flows through your heart and arteries. A diet high in fat and cholesterol can increase your risk of a heart attack or stroke. The right kind of diet helps you to remain healthy and reduces the risk of a heart disease.

Here are some tips to maintain a healthy heart:

1. Eat less fat.

   Some fats are more likely to cause heart disease, like saturated fats and trans fats. These fats are usually found in animal meat, dairy products (milk, cheese, and butter), coconut oil, palm oil and saturated or hydrogenated vegetable fats such as Crisco. Instead, eat foods that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.

2. Eat less sodium (Salt)

   . Eating less salt can help lower people’s blood pressure. This can in turn, reduce the risk of heart disease. Avoid adding salt to foods at the table.

3. Eat fewer calories.

   If we eat more calories than we need, we tend to gain weight. Being overweight can sometimes cause heart disease. If you do a lot of physical activity, and burn more calories, then you can eat more calories.

4. Eat more of fiber and less of fats

   . Eat more foods rich in fibre, like
   

   fruits, vegetables, and grains

   . This reduces your chances of getting a heart disease.

5. Use nonstick vegetable oil cooking sprays

   instead of oils.

6. Eat lean meats and s

   kinless chicken

   instead of beef and pork.

7. Eat low-fat snacks

   that have been baked and not fried, such as pretzels.

8. Eat low-fat dairy products

   , such as skim milk, and low-fat cheese, yogurt and margarine.

9. Try to limit the intake of sweets

   , rich desserts, and chocolate candy.

10. Eat no more than 4 egg yolks a wee

    k (use egg whites).

11. Bake, broil, steam or grill foods

    instead of frying them.

12. Eat less of fast foods

    like burgers, french fries. Instead, eat more fruits, vegetables and carbohydrates (rice, pasta, breads, grains).

13. Drink low-calorie beverages

    , such as unsweetened tea or diet soda pop.

14. Cut down on your intake of colas

    , sodas, alcoholic beverages, beer and wine.

15. Eat smaller portions of food

    4 to 5 times a day.

16. Regular exercise

    , such as walking, swimming, or gardening can help you keep your weight and cholesterol under control.

17. Find out your ideal weight

    by consulting a doctor and maintain your weight.

18. Read the Food Labels

    before buying anything from the grocery shop. Look for ‘low-fat’ or ‘cholesterol-free’ labels. Even if fat is present, look for the fat percentage – 5% or less of saturated fat is good.

19. Check the cholesterol level

    in your body. If it is high, your doctor may suggest diet changes, exercise, walking or medications to bring it down.

Why Exercise:

Exercise makes your heart stronger, by pumping more blood with each heartbeat. The blood then delivers more oxygen to your body, which helps it function more efficiently. Exercise also lowers blood pressure. It reduces your risk of heart disease by reducing the levels of LDL (bad cholesterol), and raising the levels of HDL (good cholesterol). Exercise is also the best way to maintain a healthy weight.

The best kind of exercise for you is aerobic exercise. Aerobic Exercise makes you breathe more deeply and your heart work harder to pump blood. Examples of aerobic exercises include walking, jogging, running, swimming and cycling.

How much you exercise depends on you and your doctor’s recommendation. If you walk, 30 minutes of walking, 4 to 6 times a week would be sufficient. However, your doctor may make special recommendation based on your health. Alternate exercise days with rest days to prevent injuries.

If you are too busy to exercise, then you can walk during a coffee break or lunch break at work. Walk to work, or walk upto the grocery store. And walk more briskly. Do some housework that requires you to walk more, at a quicker pace. Do some gardening, rake leaves, or do some other lawn work.

Enjoy the taste of eating right. Healthy heart foods can be delicious too!

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