A healthy, clean eating plan can help you achieve your goals, whether you are trying to lose weight, control cardiovascular issues, or simply avoid health complications. Understanding which foods are good and bad, and taking small steps to include different foods or avoid them can be a game changer. While eating habits are formed slowly and changing them can be overwhelming, here’s your guide to a Cardiac Diet which includes foods and eating habits that can help you maintain a healthy heart.
The Cardiac Diet – Foods & Habits For A Healthy Heart
- Control portionsThe easiest way to avoid excessive eating and overconsumption is to look at the calories in your food. Even healthy foods, like nuts, can be harmful if consumed in excess! To fill yourself up, choose foods that are low in calories and high in fiber. This includes raw fruits and vegetables. For a healthy heart, eat smaller portions of foods high in salt and calories. A smaller plate is another tip.
- Choose raw vegetablesIt is important to consume at least three or four servings of local, fresh vegetables in order to obtain a sufficient amount of heart-healthy antioxidants. To get the maximum benefit, choose brightly colored vegetables. Fiber, found in vegetables, is beneficial for controlling high blood pressure and fat deposits in arteries. It also helps with digestion.
- Include whole grains and milletsGrains are rich in fiber and nutrients. Avoid refined and highly processed cereals such as all-purpose flour and bakery products. Choose locally available native millets such as barley, ragi and bajra.
- Salt is a nutrient that should be consumed with care.A diet high in salt can lead to hypertension and a worsening of cardiac health. The first step is to reduce salt in your cooking and avoid adding table salt. The next step is to reduce the hidden salt in foods like cornflakes and muesli as well as breads, biscuits sauces and pickles. Choose less refined salts such as Himalayan or Rock salt. If you have thyroid problems, you may need regular iodized sea salt. Use dill instead of coriander or mint to flavor your dishes.
- Choose low-fat, high-protein sourcesAvoid animal products with high fat content, such as cheese and full fat milk. Choose low-fat/toned milk and choose leaner cuts of meat, fish, or eggs to meet your daily protein requirements. Fish rich in omega-3 fats can help lower triglycerides, a type of blood fat. Soya granules and sprouts as well as powdered pulses contain no cholesterol and are low-fat protein sources. You can easily add them to your diet to increase your protein intake.
- Nuts and seeds: Limit your intakeNuts, seeds and other nuts are beneficial when consumed in moderate amounts. Nuts like walnuts are high in omega 3 fatty oils. These seeds and nuts help to increase the good cholesterol component, which is essential for limiting inflammation among heart patients. Excessive consumption of nuts and seeds can lead to increased fat absorption, which is not ideal.
- Engage in cardio activitiesAs the name suggests any type of physical exercise that affects the heart is considered beneficial for cardiovascular health. If you can’t go to the gym, at least take a walk. A quick 30-minute fast-paced walk can help you achieve good cardio activity, reduce cholesterol levels, blood tension and improve energy levels. You can also use it to combat weight gain in order to improve your overall cardiac health. If you can’t dedicate time to dedicated exercise, try walking for 10 minutes after each meal. It is important to make time for cardiovascular exercise, such as walking. Choose from jogging or running, cycling, Zumba, swimming, aerobics, etc.
- Say no to alcohol and smoking: Limit your alcohol intake. Smoking is a significant risk factor for heart diseases. Smoking damages your heart and blood vessel due to the chemicals you inhale.
A mild indulgence should not hamper your heart healthy journey, so an occasional favorite meal or a piece of cookie won’t harm you. To improve your heart’s health, you must balance your choices and change your eating patterns over time.
We hope the Cardiac Diet will help you change your lifestyle. Please let us know what you think in the comments section below.