Healthy Eating for a Healthy HeartNavneet kaur
A healthy diet plays a major role in reducing your risk of developing heart disease, manage cholesterol, stop gaining weight, reduce the risk of high blood pressure and diabetes.
A healthy diet includes
- Fruits and vegetables of different types and colors.
- Whole grains, legumes.
- Low fat/skimmed milk and milk products.
- Lean meat, fish.
- Soy products, nuts and seeds.
- Healthy fats rich in monounsaturated and polyunsaturated fats, omega 3 fat, olive oil, avocados, nuts, oily fish, vegetables, sunflower oil.
- Eat more fibre rich foods as fibre rich food can lower “bad cholesterol” such as whole grains, wheat cereals, fruits, vegetables, oatmeal, beans.
- Deep fried foods.
- Bakery items such as pastry, cakes, sweets, doughnuts, ice cream, and candies made with a high content of sugar, cream and fats.
- Foods high in saturated and trans fats ( Butter, Desi ghee, Margarine).
- Junk food such as burgers, pizza, chips, French fries, sodas.
- Full cream milk and milk products.
- Red meat, egg yolks.
- Too much salt and salt containing food items such as pickles, chips, sausages, soy sauce and table salt.
Other ways to keep heart healthy
- Regular physical activity, walk for at least 30-35 minutes.
- Limit the amount of alcohol (if taking).
- Avoid added sugar syrups, sodas, energy drinks.
- Reduce canned or processed foods.
- Take small 3 meals in a day with 2-3 healthy snacks, beverages in between meals.
- Avoid frying especially using unhealthy fats replace with grilling, boiling, poaching. If frying then use less amount of healthy oils such as sunflower and olive oil.
- Choose foods that are lower in fats, salt and sugar.