In the age of computers, modern machines that make life easier and exercise as less as possible, it’s high time we made smart decisions for our health and body. So lets start with the heart. Studies show that heart attack is still the number one cause of death and nobody wants to belong to that category, to be honest.
With plenty of nutrition information as seen on food labels, people are getting aware and checking nutrient contents before buying them in the supermarket. One would notice that there is a rise in demand for healthier foods with heart healthy ingredients.
Here are some eight diet rules that will help your heart beat better, steady and strong.
Choose your grain. Eating a whole-grain breakfast cereal is a great way to start the day. Eating a regular breakfast improves blood cholesterol levels and reduces the intake of saturated and total fats.
Use the right fats. Using saturated fats raises bad cholesterol and adds to weight gain. Replace fatty cuts of meat with lean meat. Choose low or nonfat milk. Avoid butter or choose ones with made with low cholesterol plant stanols or sterols. Switch to unsaturated oil. Avoid deep fried foods, baked goods and dishes made with palm oil.
Watch the cholesterol. Restrict your intake to at least 300 milligrams daily. Stick to low-fat dairy products and lean meat.
Eat more oily fish. The American Heart Association recommends at least two servings of fish particularly oily fish. Eat fish rich with omega-3 fatty acids which are found in mackerel, lake trout, sardines, tuna, salmon and herring.
Get your proteins. Studies show that 25 grams of soy protein can lower cholesterol levels.
Load up with fruits and vegetables. Its easier than it sounds. How about a pear for a after lunch snack? Or adding some red cabbage in your menu few days a week?
Look for Vitamin B. It reduces homocysteine levels in the blood which is the natural product of the breakdown of protein in the body.
Shake less salt and sugar. Control the use of table salt and cut down on high sodium foods such as salty snacks, chicken stock or fish sauce. Look for low sodium chicken stock and of course–eat less sugar.
Eat foods rich in soluble in fiber such as nuts, legumes, oats, fruits and psyllium. As the American Heart Association identifies that eating food having insoluble fiber found in fruits, green leafy vegetables, and whole grain cereals and bread can promote good bowel movement. While whole-grain foods contain beneficial nutrients such as vitamins, folic acid and thiamine, minerals magnesium and iron, linoleic acid, and natural plant compounds or phytochemicals. Start with a small change in your habit, and your heart will go a long way.