Wednesday, July 4th, 2012

What Do You Eat to Treat Your Heart

Eating smarter and keeping your heart in peak shape is about more than munching on a candy stick now and then. Now as heart disease claims more lives than any other illness, it is an ideal time to look at how your food choices affect your overall heart health and make changes accordingly. My Health Guardian guides you to right food for healthy heart. Read to treat a healthy diet to your heart.

1. Focus on eating green leafy vegetables like spinach, fenugreek, radish leaves, lettuce, etc. and fruits like apple, which are high in vitamins, minerals, and fiber. Regular consumption of tomatoes is known to reduce the risk of heart diseases and the Vitamin K present in tomatoes helps to prevent occurrences of hemorrhages. So try them fresh, frozen, or canned, but without added salt and sugars.

2. Reduce the role of meat from star to supporting player. Mix things up with two or more vegetarian-style meals each week. If you do serve meat or poultry, make sure it’s lean and skinless, and grill, bake, or broil it.

3. Oily fish such as salmon contains omega-3 fatty acids, which studies show may help lower the risk of getting coronary disease. Serve up fish at least twice a week.

4. Choose whole grain foods like brown rice and whole wheat bread, barley, millet, pulses and even beans for that matter are good for the heart because they provide natural fibre and vitamins. They contains vitamin E, iron, magnesium and a host of anti-oxidants. Regular consumption of of whole grains reduces blood pressure too. Also these help in weight management.
5. Go with fat-free, 1 percent fat and low-fat dairy products. Better to go for low-fat yogurt with flavorful fruits.

6. Natural fruit juices (with no added sugar) are better than regular soft drinks, but shouldn’t take the place of eating whole fruits.
7. To quench your thirst drink water instead club soda — if you want zest it up with a wedge of lemon or lime.

8. There’s nothing wrong with snacking, if choose to nibble fresh or dried fruits like raisins, unsalted almonds, unsalted rice cakes, or carrots and other veggies.

Simple, small changes can make a big difference. By starting to mix lower-calorie, nutrient-rich foods into your meal planning, you’ll not only get a full complement of vitamins, minerals, fiber, and other essentials, but also a dazzling healthy heart. Start eating right today to enjoy the health of your heart.

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Category: Heart Health
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