Heart problems have a direct relation with our eating habits and certain foods have the potential to reduce the chances of developing heart disease. Also make a note that certain food items increase the risk of heart diseases like junk food. Changing your eating habits can be a very difficult decision and the process takes weeks or months. But if you stick to a routine for a certain period of time, you will start seeing some change in your body. We have done the research and found out eight steps that you should follow to prevent heart disease.
Control Your Portion Size
Your portion size affects your health. Here is an interesting fact I would like to drop, ‘Japanese people eat in smaller plates so that they can feel full sooner.’ How much you eat is as important as what you eat. If you are getting hungry then increase the number of meals you take in a day. But you should always keep your portions small for a healthy heart. Use smaller bowls and plates in your house and make sure you keep portions in mind while cooking.
Eat Vegetables And Fruits
Vegetables and fruits are rich in vitamins and minerals and they are also rich in fiber. They help in reducing the amount of carbohydrate intake as dietary fibers make you feel full for longer hours. When you eat fresh fruits and vegetables you don’t have to depend on nutritional supplements. Make sure that your refrigerator is filled with vegetables as it will help you plan your meals well.
Select Whole Grains
Whole grains are good for health because it contains fiber and protein. It also contains biotin that helps in keeping your heart healthy. You can also add bran to your whole wheat flour while making chapatti. This will lower the glycemic index of your bread and you can have guilt free meal.
Also read:7 Best Foods To Build Stronger Bones
Limit Unhealthy Fats
Saturated and trans fats are known as unhealthy fats as they increase the risk of heart disease. If you reduce intake of saturated fats then your cholesterol will be in controlled levels thus lowering risk of heart disease. If you eat meat then trim the excess fat before cooking and avoid red meat if you can. Keep French fries and fried fish for your cheat meals and eat occasionally. Packaged products like chips, biscuits and cakes contain trans fat. Avoid eating them at any cost.
Choose Low Fat Protein Sources
Low fat protein sources like chicken, fish and eggs are good for your health. Chicken contains zinc which is good for your health. Fishes are a rich source of healthy fats like Omega 3 fatty acids. If you are vegetarian then eat beans and legumes, they are a good source of plant protein.
Reduce Salt Intake
Salt intake is related with risk of high blood pressure, a crucial risk factor for heart disease. You should lower sodium intake in your meals. The best way to avoid sodium is stop snacking on packaged food products like wafers or chips. You should also avoid eating canned food as they have high sodium content which is used as a preservative. Avoid eating packaged dressings and condiments; rather make fresh ones at home with good ingredients.
Plan Your Meals Ahead
Plan your meals before hand as it will save you from horrors of cooking with no plan. If you create your menu then you can have control on what you eat for breakfast, lunch and dinner. It also helps in your grocery shopping as you know exactly what you need to buy.
Take Occasional Treats
Every now and then make sure that you are giving yourself small treats. It will save you from fatigue of eating healthy everyday. It will also give you a break from cooking as it can get monotonous sometimes. But make sure that you have defined what word ‘occasional’ means because you might end up cheating full time.