Healthy Heart foods

Best healthy heart food habits to uptake for healthy living in 2021

Best Healthy Heart Food Habits To Uptake in 2021

Today you’re going to learn some quick, interesting healthy heart foods and nutrients which are very essential for you. 

Diet becomes an integral part of your daily routine when we talk about healthy heart. So what to eat, what not to eat? Everything matters.

All nutrients are equally important whether we talk about carbohydrate, protein or let it be the fats. But before that, if below are your habits.

  • Obesity
  • Less physical activity
  • Stress
  • Unhealthy food habits
  • Smoking
  • Lack of discipline in life 

All these habits would definitely cost you and would end up in the row of heart patient queue.

Carbohydrates food list

The first nutrient which we are talking about is carbohydrate. It is very, very essential for a healthy heart. So make sure you intake good quality of carbohydrates

  • Whole grains
  • Legumes.
  • Lentils, 
  • kidney beans
  • Peas
  • Whole fruit

These are very healthy, and they have an abundance of soluble fibers. Soluble fiber is very good for keeping your heart healthy because it actually helps to flush extra cholesterol or extra fat which is present in your body.

Soluble fiber dissolves in water and gastrointestinal fluids when it enters the stomach and intestines. But insoluble fibers remain unchanged

So keep in mind when you’re looking for healthy carbohydrates, look for soluble fibers.

 Another simple trick is that you can opt for whole grain rather than refined grain.

Exclude

  • White rice
  • White bread

Replace with

  • Brown rice
  • Brown bread

Protein rich foods

Proteins are very, very essential for our body. Besides giving you muscle strength, they also oxygenate. Meaning, Red blood cells contain a protein compound that carries oxygen. This helps your body to get supply of entire nutrients that are needed.

But for heart, look for lean proteins

  • Dairy products
  • DAL
  • salmon
  • Pulses
  • Beans
  • Legumes
  • Plain yogurt
Do you know?
Staying hydrated by drinking 7 glass of water will help your blood remain thinner, thus avoiding clots.

Fats

Another macro nutrients are the fats. We are always in dilemma that having fats are not good for healthy heart. But on contrary, fats are also very essential. 

But here we have to look for so-called healthy fat.

Look for mono unsaturated fatty acids. Always check for these on labels of your refined oil that you buy from.

  • Olive oil
  • Avocados
  • Peanut oil
  • Nuts, such as almonds, cashews
  • macadamias

Nuts are a very good source of fats, but we should also know how much to consume on a daily basis.

Remember, having handful of them is the right quantity. You can have it on your breakfast, during your meals, or simply you can take it with you to your work. You also can have it like your snacks, munch it throughout the day, or simply add it to your deserts.

Omega-3

American Association recommends people to eat fish rich in unsaturated fats on weekly basis. Fish contains unsaturated fats which is called as Omega-3. S treat yourself with Omega-3s, which are good for your heart and blood vessels in several ways. They help in reducing triglycerides, which is a type of fats in your blood vessels.

They also help in reducing risk of heart disease called arrhythmias, which causes irregular heartbeat and disturbs your body’s balance.

Increase fruit and vegetable uptake

I don’t have to tell you this, right? A study made on more than 1,20,000 people found that people having the highest intake of foods and vegetables has lesser chance of heart disease by 20% compared to those with lower fruit and veggies intake.

 

Eat Breakfast

A Study done on 40,000 people found that those who eat healthy breakfast in the morning end up with fewer clogs in artery, which are the reason for stroke and heart attack. Maintaining balanced cholesterol and blood pressure always works. ACE inhibiting medication can do that for you.

Hearty eaters seldom include veggies, seafood, lean meats and of course fruits in their breakfast every day. 

Heart foods to avoid

 

Cut down trans fats

Trans fat raise your bad cholesterol and decrease good cholesterol. This  can cause cholesterol to build up in your arteries and result in increasing your risk for heart disease and stroke

Trans fats can increase the risk of heart attack. Saturated fats are the enemy of your heart, but study data showed increasing 2% of trans fat intake can increase heart attack risk by 93%. That’s huge, isn’t it?

Foods which are yummy for you are high in fats and high-sodium foods. These are the high fat food to exclude from diet.

What foods to avoid with heart disease

  • Fried foods
  • Pastries
  • Butter
  • Artificial dairy products
  • Processed meats

Above are the foods which are high in sodium and can risk you getting coronary heart disease along with high blood pressure

If you deny Yoga in your daily life, Disease will enter in your life!

Here are the list of yoga you should do to keep your heart pumping well 😉

  • Utthita Trikonasana or Extended triangle pose
  • Paschimottanasana or Seated forward bend pose
  • Ardha matsyendrasana or Half spinal twist pose
  • Gomukhasana or Cow face pose

To find detailed guide how to do these yoga click here

Remember, eat healthy and be heart healthy!

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