Being overweight means that your heart has to work harder, and this often leads to high blood pressure, which is a major cause of heart disease. In addition to eating less sugar, salt and unhealthy fats, reducing portion sizes is a critical step in losing or maintaining a healthy weight. Eating too much salt can contribute to high blood pressure, which is an important risk factor for cardiovascular disease. The American Heart Association recommends only one teaspoon of salt per day for an adult. That may sound alarmingly small, but there are actually a lot of painless, even delicious ways to reduce your sodium intake. Refined carbohydrates are fiber-free and can cause an imbalance in blood sugar.
These whole foods are rich in nutrients, including fiber. Fibers can reduce the risk of heart disease and prevent weight gain by making you feel fuller for longer. Make sure to select whole grains, such as wholemeal bread, oats and brown rice. Whole fruits are similarly recommended in different heart-healthy diets because of their antioxidant and anti-inflammatory effects, a high saturation profile and a generally low glycemic index.
However, changing animal fats for refined carbohydrates, such as replacing bacon with a donut or sugary breakfast cereals, will not reduce the risk of cardiovascular disease. This helps someone with heart disease control blood sugar levels, burn fat more efficiently and regulate cholesterol levels. High-fiber foods can help you feel full of fewer calories, supporting weight loss and healthy weight management efforts. You should try to eat at least 28 grams of dietary fiber per day, but the average intake is less than half that amount.
Perform at least 150 minutes of moderate physical activity or 75 minutes of vigorous activity every week. Your heart is an organ that affects and affects almost every aspect of your life, including nutrition. Healthy food options can reduce your risk of heart disease, heart attack and stroke, as well as specific risk factors such as high blood cholesterol, high blood pressure, obesity and type 2 diabetes. To lower blood pressure, AHA recommends not to eat more than 2,300 mg of sodium per day.
Other smart options are lean cheese, such as partial skim ricotta, dried cottage cheese or natural cheese. Dairy fats are associated with high blood cholesterol, one of the six major risk factors for heart disease, but eating lean dairy products is associated with a reduced risk of stroke. As with the prevention of type 2 diabetes mellitus, nutritional interventions to control diabetes focus on minimizing the contribution of carbohydrate intake to total daily calorie intake, as well as low glycemic index food intake. 30 Whole grain products should be replaced by refined grains if possible.
You should not consume more than 6 ounces a day, cooked, and the AHA encourages you to eat at least two servings of fried or grilled fish every week. Beans, peas, lentils or tofu mixed with whole grains such as brown rice can also provide complete protein sources without saturated fat content. Read heart doctor near me food labels and limit the amount of trans fat you eat. Transvet increases LDL cholesterol (“bad”) levels and also lowers lipoprotein (HDL or “good”) high density blood cholesterol. Transvet is found in many processed foods made with butter or partially hydrogenated or hydrogenated vegetable oils.