Content

• Steps

A healthy diet is one of the most effective ways to protect the heart. The right diet helps to control weight, control blood pressure, lower cholesterol and reduce the risk of cardiovascular disease. If viewed as part of a lifestyle rather than a short-term plan, a healthy diet will provide the best protection for the heart.

Steps

Method 1 of 2: Stick to a heart-healthy diet

1. 

   Protect your heart with a low-fat diet. A high-fat diet increases your risk of obesity, clogged arteries, high blood pressure, heart disease, heart attack and stroke. Therefore, you should eat less than 3 servings of fat per day. One serving is equivalent to one teaspoon of butter. You should:
   • Check the label to see what fats the foods contain. Saturated fats are usually solid fats like butter and lamb.These fats increase cholesterol levels and the risk of heart disease. So, consume less than 14 g of saturated fat per day.
   • Trans fats also increase cholesterol levels, increasing the risk of clogged arteries and heart attack. You should eat no more than 2 grams of trans fat per day. Foods with a "partially hydrogenated" fat may be trans fat.
   • Unsaturated fats like monounsaturated and polyunsaturated fats are healthier than saturated and trans fats. These two good fats are found in oils, avocados and nuts.
   • The Mayo Clinic (USA) recommends consuming the following sources of fat: olive oil, canola oil, vegetable oil and nut oil; avocado; nuts; margarine does not contain trans fats; Low cholesterol margarine such as Benecol, Promise Activ and Smart Balance. Better sources of fat include: butter, lard, bacon fat, full-fat broth, cream sauce, non-dairy / whipped cream, hydrogenated fat, cocoa butter, chocolate, coconut oil, oil palm kernel oil and palm kernel oil.

2. 

   
   
   Eat a variety of fruits and vegetables. Many people have a diet that doesn't have enough fruits and vegetables. You should eat about 4-5 servings of fruits and vegetables per day. One serving is equivalent to one cup. Vegetables are low in fat and are an excellent source of vitamins and minerals.
   • The best way is to eat fresh or frozen fruits and vegetables. If you buy canned fruits and vegetables, choose low-sodium products that are soaked in water or juice.
   • Avoid fried vegetables, fried in flour or with creamy sauces. These foods are high in fat. Canned fruit soaked in sweet or frozen syrup and contains added sugar increases your calorie intake.
   • Prepare a snack from fresh fruit and vegetables and take it with you in case you are hungry. You can bring prepared fruits and vegetables to work or school to eat in between meals. Apples, bananas, cucumbers, green bell peppers, carrots are vegetables and fruits that help create a feeling of fullness and convenience for busy people.

3. 

   
   
   Eat lean, fat-free meat. Healthy sources of lean meat include poultry and fish. Limit your intake of fatty red meat. The buildup of fat and cholesterol in the arteries increases the risk of high blood pressure, heart disease and heart attack. You should limit your meat consumption to 6 servings per day. A serving is 30 g of meat or an egg.
   • Strain away fat and skin. There is usually a layer of fat under the skin layer.
   • You should grill, grill or roast instead of frying the oil.
   • Salmon, herring, and tuna are great sources of omega-3 fatty acids that help control cholesterol levels. Instead of meat, you should eat these fish at least twice a week.
   • A diet rich in fish is especially important for people with high blood pressure, high cholesterol and other heart disease risks.

4. 

   
   
   Control your weight with 6-8 servings of whole grains per day. Whole grains are rich in nutrients, making you feel fuller faster than processed white bread. Eating whole grains can also help control portion sizes. A serving is a slice of bread or a half a cup of rice. To increase your intake of whole grains, you should:
   • Buy whole wheat flour instead of white flour.
   • Eat whole wheat pasta and bread instead of pasta and white bread.
   • Eat brown rice instead of white rice.
   • Barley and buckwheat are excellent sources of whole grains and fiber.
   • Eat oatmeal instead of processed cereals. If you want to eat processed grains, choose one that provides at least 5 grams of fiber per serving.
   • Do not eat muffins, frozen waffles, donuts, biscuits, instant breads (not pasting for natural fermentation), cream cakes, baked goods and egg noodles.

5. 

   Control fat intake with low-fat dairy products. Dairy products provide calcium and vitamin D that are needed to maintain bone health. However, you should consume low-fat, low-salt dairy products to avoid damaging the heart. Excess salt increases blood pressure and a high-fat diet increases cholesterol levels and increases heart attack risk; Whole milk (unsaturated) dairy products such as cheese and yogurt contain high levels of saturated fat and salt. One serving is equivalent to one cup. You should only consume up to 3 servings of milk per day.
   • Eat only low-salt cheese.
   • Drink low-fat or skim milk, eat low-fat or skim yogurt, and avoid high-fat sauces. Restaurants often make cream sauces containing whipped cream with a high fat content.

6. 

   Reduce the risk of high blood pressure with a low-salt diet. High blood pressure or high blood pressure increases the risk of cardiovascular disease. You can lower your blood pressure, thereby reducing your risk of heart disease, by cutting down on the amount of salt in your diet. Do not eat more than 2300 mg of salt per day. To cut down on salt, you can:
   • Clear the jar of salt on the table. Many people have a habit of adding salt to a dish before eating it. Therefore, you should remove the salt pot on the table to stop this habit.
   • Do not add salt to cooking water or pasta. You can still add salt if a recipe needs it, but cut it in half. For example, use salt if you want to bake toast, but you can reduce the amount of salt.
   • Read the labels of canned food products. Many canned foods have added salt. If possible, buy low-salt canned foods. Sodium is in salt, so you may see a product label that says "low sodium".
   • Replace salty snacks with vegetables. Instead of salty chips, crackers, or nuts, try carrots or apples.

7. 

   Limit sweets. Sugar is high in calories but low in nutrients and fiber. In other words, you will tend to overeat if you eat sweets. Obesity increases your risk of heart disease, so you need to reduce your sugar intake. Eat only 5 or less sweets per week. One serving is equivalent to one teaspoon of sugar or jelly.
   • High levels of carbohydrates (converted by the body into sugar) also adversely affect triglyceride levels, which directly affect heart health.
   • Do not eat candies, cakes, cookies, puddings and baked goods.
   • Do not add sugar to tea or coffee.
   • Drink filtered water instead of sugary soft drinks.
   • Limit use of artificial sweeteners such as Splenda, NutraSweet and Equal.
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Method 2 of 2: Lifestyle changes related to eating habits

1. 

   Keep track of what you eat. Keep track of the number of servings and avoid overeating. If necessary, measure the amount of food in a cup to make it a habit to estimate portion sizes.
   • Using small dishes also prevents you from overeating.
   • Not eating all the food when going out. In restaurants, the amount of food served is often more than the healthy amount. If you feel the food is delicious, you can ask the staff to pack.

2. 

   Limit alcoholic beverages. Alcohol is high in calories. Drinking too much alcohol increases the risk of obesity, which in turn increases the risk of heart disease. If you want to, drink only alcohol in moderation.
   • Women and men over 65 should drink no more than one serving of alcohol per day.
   • Men under 65 years of age should have no more than two servings of alcohol per day.
   • One serving equal to 350 ml of beer, 150 ml of wine or 45 ml of spirits.

3. 

   Are not smoking to suppress cravings. Many people do not want to quit smoking thinking that doing so will cause them to gain weight. However, smoking increases the risk of hardening and narrowing of the arteries, which in turn increases blood pressure, the risk of heart attack, and increases the risk of heart disease and stroke. If you need help quitting smoking and can still manage your weight, you should:
   • Talk to your doctor or see a counselor.
   • Consult a registered dietitian for the right menu.
   • Join support groups or call the support hotlines.
   • Talk to your doctor about medication or nicotine replacement therapy.

4. 

   Exercise to increase the calories you burn. Exercise helps you lose weight and maintain it. Not only that, but exercise also helps lower blood pressure and cholesterol levels.
   • Participate in 75-150 minutes of physical activity per week. You can exercise more if time allows. Ideal and inexpensive physical activities include walking, jogging, cycling, swimming, and sports such as basketball or soccer.
   • If you need to lower your blood pressure and cholesterol, engage in physical activity for at least 40 minutes, 3-4 times per week. Surely you will be surprised to see how quickly your body is in proportion.
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