Heart disease is the leading cause of death in both men and women. Even cancer ranks behind cardiovascular illnesses as the leading killer of people aged 30 and above. That is why more individuals are finding ways to prevent heart problems.
While exercising and managing your weight are critical, these are not enough. Cardiology experts from Uintah Basin remind people not to forget maintaining a heart-healthy diet. These are its essential components.
Consume more vegetables and fruits
There is nothing healthier than eating fruits and vegetables because these are good sources of vitamins and minerals. They are rich in fiber, which helps reduce weight, and low in calories. Fruits and veggies contain nutrients that your body needs to prevent cardiovascular diseases.
Often, these foods can be used as a substitute meal also to help you lose weight. Green smoothies and fruit shakes are a healthier alternative to fast food treats and sweets.
Eat below your means
This will probably be hard for the foodie in you, but in order to achieve a healthy heart, you must control the amount of food you eat. Overloading your plate will lead you to consume more calories than you should. It would help to use a smaller plate or bowl to limit the amount of food you consume. This will also teach you to eat more slowly and savor every bite you put in your mouth.
Also, smaller portions will help you identify the nutrient content that your body is receiving. It is advised to add more servings of fruits and vegetables and decrease the high-calorie and high-sodium portions, which are common in processed foods. This will not only keep your heart healthy but also keep your diet and waistline in check.
Limit unhealthy fats
Unhealthy fats are one of the reasons people experience cardiovascular problems. Cutting back on the bad fats is vital to lowering blood cholesterol and the risk of any coronary-related disease.
According to the American Heart Association, Trans fat should always be avoided while the intake of saturated fat should be limited to no more than 5 to 6% of your daily calorie intake. Choosing lean meat over the more fatty sides and decreasing the amount of butter and margarine when cooking are among the first steps in limiting these fats.
Reduce sodium intake
Too much sodium in your body can cause high blood pressure and heighten the risk of cardiovascular diseases. You should note that reducing the amount of salt in cooking is not enough because a lot of sodium can also be found in frozen, canned and processed foods.
Foods like soup, canned goods and frozen dinners are the number one source of sodium, so it is advisable to eat fresh dinner to reduce the salt in your diet.
These are just some of the ways you can attain a healthier lifestyle. There are many other steps you can take to improve your health and reduce the risk of heart diseases. Do not forget to make exercise part of your daily routine and strive to lead a more active lifestyle.