“I am on a diet.” When you hear someone say this, you just know they are probably going to intake more veggies and fruits and strictly avoid the preserved, unhealthy stuff. We tend to smirk at times too. But give it a thought.
Hasn’t this been our usual food routine a few decades ago? Today the fast world running behind fast food has ended up with nothing but making cardiovascular diseases (CVDs) the leading cause of death globally.
The processed foods that are loaded with so much hidden sugar, unhealthy fats, and excessive sodium set the stage for an unhealthy heart.
So, having a heart-healthy diet holds utmost importance now. Plus, know that beyond eating nutrient-packed foods, you should incorporate regular exercise, get enough sleep and give importance to stress management too.
But for now, we can focus on what should be added to your plate to keep your heart in good shape.
We asked our cardiologists for a realistic guide to a heart-healthy diet and here you go.
What is a heart-healthy diet?
A heart-healthy diet, as the name suggests, focuses on cardiovascular health by reducing the risk of heart disease and promoting overall well-being.
So, this goal is achieved by maintaining three important health parameters, such as healthy blood pressure, cholesterol levels, and body weight.
This promotes longevity, which means it directly influences your overall function and a longer and active life that everyone craves.
A practical guide for a heart-healthy diet
If you are adopting a heart-healthy diet, you don’t have to be too restrictive or complicated. Otherwise, you will get tired of it too soon. So, at least take baby steps and get fully into it. If you are already a heart patient, it’s best to stick with your cardiologist’s recommended diet.
1. Go for low-fat protein sources
You may wonder, What’s that? Protein is crucial for your body as it contains amino acids that your body uses to repair or build muscles and bones. So, basically, it’s an important source of energy and crucial for your heart. But there are numerous studies that show high-fat meats can result in heart disease.
This is why cardiology specialists suggest going for low-fat protein sources such as fish, beans, Greek yogurt, chicken, etc., that give you protein without those extra calories or saturated fats. Especially those processed meats are unhealthy meats that are directly linked to poor health outcomes.
Salted, smoked, dried, and tinned processed meats that come in the form of ham, salami, hotdogs and sausages are some of the examples. Or foods that contain too much fat, including full-fat milk and organ meats, such as heart, liver, and kidneys; fried or breaded meats and fatty and marbled meats are also a big no. Eating well for your heart means completely avoiding or at least limiting the amount of processed meat you consume.
2. It’s high time to include vegetables and fruits in your diet
Many people simply keep avoiding these natural goodies on your plate. What they don’t know is that they are natural cleansers for your heart. Fruits and vegetables contain multivitamins and are low in calories so you can eat more without worrying about gaining any weight.
As you know, your heart can start collecting bad cholesterol; here, fruits and veggies can sweep it out and keep your heart healthy. Try to add fresh or at least frozen vegetables and fruits, low-sodium vegetables and canned fruits that are packed in 100% juice or water.
But we know it’s not easy to start with them as they are often boring. Start small. For example: add spinach to your eggs, snack on an apple to handle unwanted cravings, and toss in some veggies into your pasta sauce.
Hold on for a second. There are some fruits and vegetables to limit too. Coconut, frozen fruit with added sugar, and fried or breaded vegetables are no-no.
3. Control portion sizes
Do you have the habit of eating until you have the feel of fullness? This happens when you go past just satisfying your hunger and end up eating super extra. This might satisfy your cravings but trust us, you aren’t doing any favors to your heart.
This is why portion control is super important. Because overeating, especially those foods that are rich in unhealthy fats, sugar or salt, is giving your heart some extra work to do. And we can’t deny that most preserved foods are prepared to crave more.
Try eating on a small plate to control portions and eat more low-calorie foods. If it’s high-calorie foods, ensure you just eat a little to satisfy the cravings because they are anyway junk and do more harm than good.
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4. Run away from unhealthy fats
There are two types that harm your heart: saturated fat and trans fat. When you intake foods containing these fats, it not only increases bad cholesterol but also lowers good cholesterol and can start a buildup of plaque in the arteries and increase the risk of heart disease and stroke. So choose unsaturated fats, as they can not just improve cholesterol levels but also maintain essential nutrients.
Remember to manage portion sizes and be mindful of your overall fat intake. Even healthy fats are calorie-dense, so moderation is key. Instead of unhealthy fat sources, like fried foods and processed snacks, you can go for heart-healthy alternatives such as baked options or fresh fruits and vegetables.
If you can’t totally avoid unhealthy fats, here’s the deal. The recommended amount for saturated fat is less than 6% of your total daily calories. As for trans fat, it’s best to stay away from them.
5. Limit sodium intake
Let’s give you a short glimpse of how excess sodium hurts your heart. Too much sodium in your diet can easily increase your blood pressure. High blood pressure, also known as hypertension, puts that extra strain on your heart and blood vessels. This way it can increase your risk for heart attacks, strokes or any serious heart issues.
This is why our experts recommend keeping your sodium intake between 1,500 and 2,300 milligrams a day. But in reality it’s not that easy to limit it.
Sodium presence is felt more in the processed foods, canned soups, frozen meals, and salty snacks. Even things you wouldn’t expect, like bread or salad dressings, can have surprising amounts of sodium hiding in them.
So, the easiest way to cut back? Stick to fresh, whole foods as much as possible.
6. It’s okay to have cheat days
Because we all are human, and sticking to a strict diet all the time can feel like a drag. So, giving yourself permission to enjoy the treat every now and then can help you stay motivated in the long run. So, don’t feel bad about this.
If most of your meals are packed with veggies, proteins and whole grains, then a cheat day is okay.
Treat yourself every now and then with some potato chips or candy bars because limited intake won’t disturb your healthy diet but too much consumption does.
Sometimes, stress is a huge factor in heart health. Here, letting yourself enjoy your comfort food without guilt can actually be a big win for your wellness.
But remember to keep your cheat days occasional.
Some highly recommended diets for heart diseases are:
If you want an idea to get started with the healthy heart diet, here is the best way. Start with these:
DASH diet
Dietary Approaches to Stop Hypertension is a diet that includes fruits, vegetables, whole grains and low-fat dairy products. This also limits sodium, red meat and added sugars. Studies have proven that the DASH diet boosts better heart health, including lowering the risk of heart failure and reducing blood pressure.
Plant-based diet
This diet, as the name insists, centers around plant foods such as legumes, whole grains, veggies, nuts, fruits and even seeds. This is designed to reduce the intake of animal products and saturated fats that can result in heart disease. On the other hand, it can easily offer high fiber content and antioxidants that promote better heart health.
Mediterranean diet
This is again a plant-based diet that’s highly influenced by countries that border the Mediterranean Sea. As you know, they focus on adding veggies, whole grains, fruits, low-fat or fat-free dairy products, fish, nuts and poultry.
But the diet strictly limits added sugars, sugary beverages, sodium, refined carbohydrates and processed meats.
Final Words
A healthy heart thrives on balance. To keep your heart healthy, eating clean alone isn’t enough. beyond eating nutrient-packed foods like leafy greens, whole grains and omega-3-rich fish, you should come out of the sedentary lifestyle too. Means? Think beyond the plate.
Let’s say a 30-minute walk, meditation, quality sleep or even dancing around can improve your overall heart health and improve circulation.
Last but not least, remember that as your body can hear everything your mind says, try to stay positive and stick to a healthy routine that escapes you from the ugly fast-food world. And following these things can easily kick out the chance of getting CVDs.
If you are looking for consultations or expert treatment for cardiovascular diseases (CVD’s), get expert heart care from trusted cardiology specialists in Chennai.