Heart Healthy Diet
The main way to minimize the chances of developing heart disease is following a heart healthy diet. Researches show that eating healthily can reduce disorders associated with the heart by 80%. The easiest way to deal with heart problems is by focusing on weight loss plans through understanding and following the recommended diets. Which diets should one take or avoid for a healthy heart?
Food to Take
A high percentage of individuals with heart disorders like arteriosclerosis think that avoiding food high in protein is the best solution to their health problems, but that is why they are wrong. Some diet friendly proteins are essential in building and repairing tissues as well as in the production of hormones and enzyme in the body. Protein is a macro-nutrient composed of 22 amino acids required by the body in high amounts. Protein facilitates steady flow of blood to and from vital organs throughout the body. Lack of enough protein may result to decreased immunity, loss in muscle mass, and weakening of the heart and respiratory system.
Soybeans, lean meat, poultry without skin, eggs (the white part) and fish are the best sources of proteins. Others include whole-grain food such as whole –wheat bread, brown rice, and grain foods like bagel, pasta, couscous, and cereals. In addition to keeping the body healthy, these diets act as appetite suppressants thus making the dieter eat less and stay for long hours before craving for more food, thus minimizing intake more calories than required by the body.
· Plants (Vegetables and fruits)
Diets from plants are good sources of minerals and vitamins, high in dietary fiber, and low in calories. These sources are vital in preventing cardiovascular disease. One should take dark green vegetables like kale, lettuce and broccoli, and orange vegetables such as carrots, summer squash, sweet potatoes, and pumpkin in adequate amounts. If possible, one should consume fruits and vegetable raw, since frying does not only destroy some healthy nutrients, but also increases fat contents.
Water is the best drink to take since it contains no calories. The dieter should take about ten glasses of pure water per day to boost the metabolism. With a high metabolism, the body burns excess fat cells, but with low metabolism, the body stores excess calories in fat form leading to weight gain that may result to heart disease. In addition, water facilitates smooth movement of nutrients in the body and cleanses the internal system by removing the toxins thus keeping the body healthy.
Foods to Avoid
It is best to avoid canned food packed in syrup, foods with added sugars, processed meat (Bologna and hotdogs), soft sodas, French fries, alcohol, and excess carbohydrates. Others include coconuts, egg yolk, palm oil, whole milk, and baked products such as crackers, doughnuts, and cookies. Most of these diets contain preservatives that lower the metabolism and raise blood sugar levels, making it a challenge to shed some pounds and may eventually lead to disorders such as hypertension and diabetes. In addition, one should limit the amount of sodium intake and solid fats such as margarine and butter. Limit saturated fat to less than 7% and trans fats to less than 1% of the total daily calories.
It is best to supplement the recommended heart healthy diet with regular moderate intensity physical activities such as swimming, jogging, tennis, and fast walking instead of driving. These activities increase the heart rates necessary for burning excess fats thus keeping the respiratory and circulatory systems in the best conditions ever.