World Heart Day: How To Plan A Diet To Keep Your Heart Healthy
Image Credit: Heart Healthy Diet

A healthy heart diet is one that includes foods like nuts, fish, whole grains, olive oil, fruits and vegetables. It is suggested to prepare healthy snacks at home rather than ordering packed food. To plan a healthy heart diet, these are a few simple changes that can make a major difference.

Watch your sugar consumption

It may be a good idea to limit your intake of added sugar. Added sugar contributes to a significant number of calories. If you want to control your calorie intake for heart health reasons, it’s best to get them primarily from other sources like fresh fruits. You don’t have to cut out all the added sugar completely, but limit your intake to 10% of your daily caloric intake.

Start eating fibre-rich food

Fiber can lower cholesterol levels, which can keep your arteries clearer. Fiber can also help regulate blood sugar, which is important because chronic blood sugar can put you at risk for diabetes and increase your risk of heart attack, stroke and other heart problems.To regulate blood pressure and heart health, it is good to include whole grains in the diet since these are good sources of fiber and other nutrients. You can increase the number of whole grains in a heart-healthy diet by simply substituting refined grains.

Reduce sodium intake

Eating too much sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Decreasing sodium intake is an imperative part of a heart-healthy diet. To reduce the amount of salt you eat, choose your diet carefully. 

Add colourful veggies to your diet

Green veggies like spinach, cabbage, broccoli and asparagus are packed with strong nutrients like vitamins C and E, potassium, folic acid, calcium and fiber. Red, yellow and orange vegetables such as carrots, sweet potatoes, red peppers, tomatoes and zucchini are rich in carotenoids, fiber and heart-boosting vitamins.

Avoid fat

Eating too much fat can increase cholesterol production and activate inflammatory cells, which can raise cholesterol levels in your arteries, which can lead to blockages. You should consider cutting down on saturated fat like meat, pork, poultry and dairy products and trans fats. 

You can take good care of your heart by practising a healthy diet and making a few lifestyle changes.