Heart-Healthy Foods Routine


A heart-healthy diet includes fruits, vegetables, lean meats, low-fat dairy products, and healthy types of fats. Limiting sodium (salt) is especially important for older adults and people with high blood pressure. Choose skinless poultry, fish, beans (canned or dry), tofu, and nuts as protein sources. Avoid foods containing saturated fat and use oil or vinegar instead of bottled dressings on salads.

Eat a variety of fruits and vegetables

Eating a variety of fruits and vegetables provides different types of vitamins, minerals and phytochemicals. They’re also low in calories and rich in fibre. They’re also essential for a heart healthy diet, especially the dark green leafy vegetables (such as spinach, kale and Swiss chard), カマグラ ゴールド are high in vitamin K, vitamin A and nitrates. These are key nutrients that can lower your blood pressure and improve arterial function.

In addition, make sure you eat legumes two to three times a week (such as kidney beans and garbanzos), which are high in fibre, and berries which are high in antioxidants that may help prevent heart disease. Also add whole grains such as brown rice, quinoa and barley to your diet, replacing refined carbohydrates (white breads, pastas) with these.

Try to avoid sugary drinks, sweets and processed meats, which are high in saturated fat. If you do indulge, a small amount is OK, but don’t let it become the rule of thumb. Incorporate more fruits and vegetables into your meals, making salads a daily feature at lunch or dinner. Add fresh or frozen berries to unflavoured yoghurt, and cook vegetables in soups and casseroles. Make a habit of keeping washed, cut vegetables and fruit on hand so you’ll always have something easy to grab.

Eat fish twice a week

Fatty fish, such as salmon, trout, herring and mackerel, are rich in omega-3 fatty acids, which have show to reduce the risk of heart disease. It’s recommende that people at high risk of heart disease eat two servings of fish rich in omega-3 a week to help lower their risk of a stroke or heart attack.

Eating fish twice a week can help reduce blood triglycerides, decrease inflammation and promote healthier blood vessels and cholesterol levels. Other health benefits of consuming fish include a reduced risk for dementia and Alzheimer’s, improve eyesight (possibly due to the omega-3 fatty acids that are transmit in breast milk) and better glycemic control in people with diabetes.

While eating a variety of fruits and vegetables is important for heart health, you should also include lean meats, low-fat dairy, nontropical vegetable oils and nuts. It’s recommende that you consume less than 10% of your calories from saturate fat, which can be find in butter, margarine, shortening and many commercially baked products, and that MUFAs and PUFAs make up the majority of your fat intake.

Eat lean meats and poultry

It is important to consume lean meats and poultry, as well as fish, to get the nutrients you need. However, it is also important to avoid too much red meat, which is high in saturated fat and cholesterol. Try to limit red meat to two meals per week, and only choose lean cuts of beef, pork or lamb with visible fat removed.

Poultry and fish contain protein, zinc, iron and B vitamins. They are also a good source of healthy omega-3 fatty acids, which have anti-inflammatory properties and may help lower cholesterol. Choose skinless poultry and fish that prepare with healthier cooking methods like baking, broiling or roasting.

Avoid fried chicken, turkey wings and deli meats, and instead choose grilled chicken, lean turkey and ham. If you prefer deli meats, opt for a low-fat option like turkey breast or bologna. Replace ground beef in recipes with lean ground turkey or chicken apple sausage. Use a low-fat vegetable oil to cook poultry, meats and vegetables. Chill meat juices after cooking, and skim off the melted fat to use in soups or stews.

Eat low-fat dairy

The heart-healthy foods you choose have a big impact on your heart disease risk factors. Eating the recommended amounts of fruits, vegetables, protein and dairy can help lower your blood pressure and “bad” cholesterol levels. It’s also important to limit sodium (salt), saturated fat and added sugars. Check the Nutrition Facts and ingredient lists on foods labels to find healthy choices. Choose the Heart-Check mark on packaged foods to know that they’re low in sodium and saturated fat.

Full-fat milk, yoghurt and cheese are a source of saturated fat, which raises the level of LDL (‘bad’) cholesterol in your blood. However, the latest evidence suggests that dairy fat does not increase your risk of developing heart and circulatory diseases if you eat it in moderation as part of a healthy diet.

Milk, yoghurt and cheese are rich in protein and vitamins and minerals such as calcium, riboflavin, vitamin A and B12, zinc and phosphorous. It’s best to choose unflavoured or reduced fat versions of these foods, as the added sugars can lead to weight gain and high cholesterol. Choose non-dairy sources of protein such as fish, nuts and seeds, as well as a variety of unsaturated fats, like olive oil.

Eat whole grains

New research has shown that people who eat whole grains have a lower risk of heart disease and death. That’s because consuming whole grains provides both soluble and insoluble fiber, セルノスジェル helps lower cholesterol and blood pressure. They also contain a number of vitamins and minerals, including iron, magnesium, folate, selenium and B vitamins.

Registered dietitians suggest that older adults make whole grains a staple of their diet. To find them, look for the word “whole grain” on foods labels and in store aisles, or check the ingredient list and nutrition facts panel to see if a product is make with 100% whole grains. If it’s not list, choose a product with the whole grain stamp, which is often display as a yellow rectangular graphic.

If you’re on a tight budget, stock up on affordable whole grains by purchasing them in bulk at your local grocery store. Then use them to make meals at home, rather than relying on processed foods and restaurant fare. If you do eat a lot of processed foods, read the Nutrition Facts and ingredient lists to find options with less sodium and saturated fat and more fiber. You can also choose products with the American Heart Association’s Heart-Check mark.

Eat a moderate amount of alcohol

The heart-healthy foods that you eat can have a significant impact on your overall health. Those that are rich in nutrients and lower in fat, salt and sugar offer many potential heart-healthy benefits. Eating a variety of fruits and vegetables is a good way to ensure you’re getting the essential vitamins and minerals your body needs. Studies show that light drinking, such as one or two glasses of wine a day, is associate with lower mortality rates. But, it’s hard to determine cause and effect from these types of studies.

In addition, alcohol can increase blood triglycerides, which is an independent risk factor for heart disease. It can also cause weight gain, which in turn, is link to high blood pressure and heart failure. Pregnant women, people with certain heart rhythm disorders and some elderly people should limit or avoid alcoholic beverages altogether.

If you’re trying to consume a moderate amount of alcohol, follow the guidelines that are consistent with clinical studies and widely accepted as safe. These recommendations are: a woman should not drink more than 2 drinks per week and a man shouldn’t drink more than 3 drinks per week. A “standard drink” is a 12-ounce bottle of beer (5% alcohol), 5 ounces of table wine (12% alcohol) or a 1.5 ounce shot of hard liquor (40% alcohol). In addition, people who are concerned about their drinking habits should talk with their health care provider for support.

Eat healthy fats

The right types of fats, such as unsaturated fats, can improve cholesterol levels and lower blood pressure. Unsaturated fats can also help control blood sugar levels and prevent weight gain. Avoid trans fats (found in processed foods, some margarines and shortenings) and limit the amount of saturated fat you eat. Aim for less than 6% of your calories to come from saturated fats. To achieve this goal, replace red meat with fish, poultry, beans or low-fat dairy products. If you do eat red meat, choose lean cuts with visible fat removed and grill, roast or bake it instead of frying.

In addition to reducing saturated fats, try adding foods that contain heart-healthy monounsaturated and polyunsaturated fats to your diet. You can find these fats in olive oil, canola oil and avocados. Try using an olive oil-based salad dressing or drizzle a little canola or avocado oil on vegetables before roasting them in the oven.

Other sources of healthy fats include nuts, seeds and legumes, such as sunflower seeds, walnuts, chia seeds and soybeans. You can add these to your oatmeal, sprinkle them on vegetables or use them as a salad topping. Another heart-healthy option is to use a plant substance called sterols or stanols, which can block the absorption of cholesterol and may reduce your risk for cardiovascular disease.