Proper nutrition play important role in ensuring the health of your heart. If you are abusing food high in saturated fat, trans fat and sodium, such problems as high blood pressure, high cholesterol and cardiovascular disease, not keep you waiting. If you wish to keep your heart healthy, you must follow these simple diet tips for a healthy heart.
Diet Tips for a Healthy Heart
Eat more fruits and vegetables. Fresh fruits and vegetables are an indispensable source of vitamins and minerals. In addition, they are low in calories and rich in dietary fiber. They contain large amounts of antioxidants – substances that help prevent cardiovascular disease.
Eat a variety of foods that contain protein and in sufficient quantity. Properly combining animals and vegetable sources of protein will help you reduce the risk of heart disease. More than half the daily intake of protein should occur in plant sources, especially soybeans.
Cut out unhealthy fats and cholesterol. High cholesterol level provoke appearance of atherosclerosis. Need to avoid fatty meats such as pork and lamb.
Eat more Vitamin C. Vitamin C is the best protection against diseases. Eat more apples, oranges, broccoli, and supplementation with vitamin C.
Eat smaller portions. It is desirable to eat three to five times a day. Such food is considered as optimal. The last meal at night should be at least 3 hours before bedtime.
Maintain water balance. Make sure that your body is getting enough water content. Drink 2.5 liters of water a day and abstain from the sweet juices.
Reduce salt and sodium.
Physical exercise. They strengthen the heart muscles, lower blood pressure, increase “good” cholesterol, help to control blood sugar and weight.
There are many useful products for the heart. The key to healthy heart is in diversity of ration. No need to look any one magic product that will save you from heart disease, diet should consist of different products, each of which plays a role in heart function.
Here are some products that will help you maintain a healthy heart:
Tomatoes and avocados.
This is the best ingredients for salads, and they are very helpful for heart health. Tomatoes are full of antioxidants, which protect you from heart disease and cancer. Fresh tomatoes are also great sources of vitamin C. Avocados are rich in omega-3 fatty acids, which are useful for heart health.
Fish
Fish is a good source of protein. It also contains a huge amount of omega-3 fatty acids, which help reduce the risk of heart disease.
Complex carbohydrates
Use in your meals complex carbohydrates, which are contained in brown rice, bread from whole grains and beans. Avoid foods like white bread, white rice and sugar.
Spinach
Spinach contains a record amount of vitamin K, which affects the durability of our bones.
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