What is a heart healthy diet?

A heart-healthy diet plan is the best way to strengthen one of the most precious organs in your body, your heart. Despite the advances in health care, heart conditions continue to be a primary cause for concern around the world. Today, over 11 million (ref. link) people in Europe suffer from cardiovascular disorders (CDVs), whereas in the UK alone, about 7.6 million (ref. link) people live with a type of heart or circulatory condition.

Years of research (ref. link) have shown that having a poor diet is associated with an increased risk of heart conditions. Therefore, a cornerstone of improving your heart health is a heart-healthy diet, including foods from various food groups like fruits, nuts, whole grains, vegetables, vegetable-based oils, and more. These foods can help reduce your bad cholesterol (LDL), lower blood pressure, and decrease triglycerides in your blood. 

As such, simply choosing a healthier diet plan can help you address and combat many risk factors for heart-related conditions. In other words, you can reduce the chance of developing certain health conditions in the future by making such positive lifestyle changes now.

What to Eat in a Healthy Heart Diet Plan?

While diet alone is not enough to ensure a healthy heart, it is a great place to start. So, here are six things to keep in mind about a heart-healthy diet plan.

• Add More Fruits and Vegetables to Your Diet
  Fruits and vegetables are a great source of minerals and vitamins, also having a high fibre content. Vegetables like spinach, kale, and collard greens contain dietary nitrates, which reduce blood pressure and arterial stiffness. You can also add avocados – which contain monounsaturated fats and lower cholesterol – and berries – a rich antioxidant source – into a diet for heart disease prevention.
• Select Low-fat Proteins for a Heart-healthy Diet Plan
  The British Heart Foundation (ref. link) recommends consuming at least 0.75 g of protein per kilo of your body weight. However, the type of protein you eat matters. Low-fat dairy, eggs, lean meat, poultry, and fish are some good sources of protein. Switching specifically to fish as an alternative to high-fat meats is fantastic. This is because certain fish have high omega-3 fatty acid content, which reduces triglycerides (fats) in your blood circulation, and prevents fat deposition on your artery walls.
  If you are looking for a meat-free heart-healthy diet, you can choose legumes like beans, lentils, and peas. They are a low-fat protein source and have no cholesterol. You can also go for plant based sources of omega-3-rich fatty acids like chia seeds, pumpkin seeds, and hemp seeds.
• Consume More Fibre
  You can find dietary fibre, or roughage, in whole grains, fruits, nuts, seeds, vegetables, and beans. It is a type of carbohydrate consisting of indigestible plant parts, and passes through your intestines relatively unchanged. As this fibre passes through your body, it helps in digestion and helps eliminate waste. There are two types of fibres: soluble and insoluble.
  While soluble fibres dissolve in water and help control blood glucose and cholesterol levels, insoluble fibres help food move along your digestive system. Control of blood sugar reduces the risk of diabetes which, in turn, reduces the risk of heart disease.
• Lower Saturated and Trans Fat Intake
  We all need a little fat in our diets, but not all fats are the same. Saturated and trans fats are the bad fats which raise your low-density lipid (LDL, or bad cholesterol) content. This leads to quicker plaque build-up in your arteries. On the other hand, unsaturated fats like polyunsaturated and monounsaturated fats have cardioprotective properties. They reduce LDL concentration in the blood and lower CVD risk.
  In particular, polyunsaturated fats found in plant oils like soybean, corn, sunflower oils, walnuts, and flaxseed oils are more effective in reducing LDL. So, try using these liquid, non-tropical plant oils while cooking. You can also try switching out red meat and certain types of cheese from your diet in favour of avocados, olives, flaxseed, soy, and fatty fish.
• Control Your Sugar and Salt Intake
  It can be difficult to resist the sugary goodness of sweet beverages and melt-in-your-mouth desserts. The good news is you don’t have to completely eliminate sugar from your diet to protect your heart, just limit its intake. The same goes for your salt intake. While limiting sugar and salt intake at home is a good first step, much of the salt and sugar you consume comes from processed foods.
  Try opting for home-cooked meals instead of takeouts. However, if you like the convenience of canned foods and prepared meals, go for the ones with no added salt or sugar.
• Don’t Neglect Physical Activities
  Maintaining a healthy body weight is vital in reducing the risk of heart disease. Hence, in addition to modifying your heart-healthy diet plan do not forget to pay attention to your weight. You can start by understanding how many calories you need to consume or shed to maintain your healthy weight. You can consult your healthcare professional to find out the amount of physical activity you require per week.
  If you find sticking to a routine exercise difficult, you can look for alternative ways to exercise. For instance, try to find a parking space that is a few minutes walk away from your destination to help you burn a few additional calories. Take the stairs instead of an elevator every day. However you do it, try to ensure you engage in physical activities throughout the week.

A Healthy Heart Diet for a Healthy Life

Add vegetables, fruits, and whole grains to your meals and snacks; select lean proteins and limit your intake of processed foods. Also, remember to watch your portion sizes and try new food combinations in your heart-healthy diet plan. This will ensure you get all the nutrients you need while making meals more interesting. 

All this being said, you shouldn’t forget to allow yourself an occasional treat to balance things out. With planning and healthy food substitutions for a well-balanced diet, you can ensure your heart is in good shape and lower the risk of heart diseases.

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Other Heart Health Topics To Explore:

Running Heart Rate | Heart Attack causes | Wearable ECG Monitor | Cardio Exercise | Paroxysmal Atrial Fibrillation | Stress Test for Heart | Heart Attack Symptoms | Heart Palpitations Causes | Low Carb Diet | Healthy Heart Tips

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Smart Heart ECG Monitor in USA | ECG Machine Price in India | Best Heart Rate Monitor UK