Content

• Steps
• Method 1 of 3: Limit your intake of foods that are bad for your heart
• Method 2 of 3: Eat a Healthy Heart Diet
• Method 3 of 3: Lead a Healthy Life
• Tips

Heart disease is in the first place in the list of causes of death in many countries. One of the main reasons for such sad statistics is that people do not follow a healthy diet and healthy lifestyle. Lack of activity and consumption of foods that are bad for your heart significantly increase your risk of developing heart disease. Try to avoid or severely limit your intake of foods that harm your heart. Instead, focus on filling your diet with foods that promote good heart and body health.

Steps

Method 1 of 3: Limit your intake of foods that are bad for your heart

1. 1 Avoid trans fats. There are many foods in the typical Western diet that should be limited or avoided altogether due to their association with heart disease. Trans fats, in particular, are one of the most heart-damaging foods.
   • Most trans fats have gone through significant processing and are artificial fats. Very few are produced naturally. Typically, they are labeled as “hydrogenated oils” or “partially hydrogenated oils” on food labels.
   • Experts consider these fats to be the most harmful. They increase the level of low-density lipoprotein (or simply bad cholesterol) and lower the level of high-density lipoprotein (good cholesterol).
   • The most common sources of trans fat are fried foods, fast food, baked goods and pastries, butter and margarine, ready-made doughs, and snacks such as chips, crackers, or buttered popcorn.
   • There is no safe limit for trans fat. They should be avoided at all costs.
2. 2 Limit your intake of saturated fat. Saturated fat is another type of fat that experts recommend limiting in your diet. Although not considered to be as harmful as trans fats, it is still necessary to limit the total amount of saturated fat you eat.
   • Unlike trans fats, saturated fats are produced naturally. They are typically found in animal products such as fatty dairy products, fatty red meat, poultry skins, and fatty pork tenderloins.
   • Saturated fat has been found to increase low-density lipoprotein (bad cholesterol) levels but does not affect high-density lipoprotein levels. Some studies have also shown that consuming high amounts of saturated fat may increase your risk of type 2 diabetes.
   • Doctors and nutritionists recommend limiting your total saturated fat intake to less than 10% of your total calories. If you are consuming 2,000 calories per day, you should not consume more than 22 grams of saturated fat per day.
3. 3 Minimize your sodium intake. In addition to limiting saturated fat and eliminating trans fats, you should also reduce your total sodium intake. Although sodium does not directly affect the heart, other diseases it causes do.
   • A diet high in sodium can lead to high blood pressure and stroke. High blood pressure can seriously damage your heart and arteries over time.
   • Reducing dietary salt can lower blood pressure in normotensive, prehypertensive, and hypertensive people.
   • It is recommended to limit sodium intake to 2300 mg per day or less.
   • Foods high in sodium or salt include, but are not limited to: bread, restaurant meals (especially fast food), cold meats, frozen foods, canned foods, processed meats, condiments and sauces, chips, pretzels, and pizza.
4. 4 Limit your consumption of red meat. A very specific food that has recently been linked to heart disease is red meat, especially fatty cuts of red meat. Limit your intake of this product as it can lead to heart disease.
   • A recent study found that with regular consumption of red meat, people have increased levels of a compound that is directly linked to the development of heart disease.
   • If you currently eat red meat on a regular basis, consider limiting the amount in your diet and switching to lean tenderloin. Reduce your intake to one serving per week or one serving every two weeks.
5. 5 Limit alcohol consumption. There are many studies that indicate that drinking alcohol in moderation can have a positive protective effect on the heart. But drinking alcohol on a regular basis or in more amounts than recommended can actually backfire and trigger heart disease.
   • Moderate alcohol is defined as two or fewer drinks per day for men and one or fewer drinks per day for women.
   • Drinking three or more servings of alcohol at a time has a direct toxic effect on the heart. This habit can lead to high blood pressure, enlargement of the heart muscle, and over time, weaken it.
   • While very small doses of alcohol provide some benefit, it is best to limit your overall consumption and drink a maximum of one or two glasses, but occasionally, not every day.
6. 6 Avoid sweetened drinks. They have been linked to many adverse health effects such as obesity and diabetes, and they too can lead to heart disease.
   • A recent study found that drinking two sugary drinks a day increased the risk of heart disease and heart failure by 25%.
   • Limit your intake of beverages with added sugar or high amounts of sugar, such as sodas, fruit juices, fruit juice shakes, sweetened coffee drinks, sugary teas, sports drinks, energy drinks, and punch.
   • It is best to try to drink 2 liters of plain water, soda, coffee or tea without caffeine and sugar, or a combination of these drinks per day.

Method 2 of 3: Eat a Healthy Heart Diet

1. 1 Eat the right portions and consume the right amount of calories. Watch your portion sizes and keep calories in mind to maintain a healthy weight. If you gain weight, are overweight or obese, your risk of developing heart disease increases.
   • If you want to avoid foods that can harm your heart health, you should focus on foods and a diet that will protect your heart. Keeping track of portion sizes and counting calories will help you maintain a healthy weight or even lose weight.
   • The total serving size should be one to two cups in total. Use a kitchen scale or measuring cup to keep track of portions.
   • In addition, calories can be counted. You can use an online calculator to find out how many calories you need per day. Typically, women need about 1,800 calories a day and men about 2,200.
2. 2 Choose lean protein sources. Since trans fats, saturated fats, and red meat should be eliminated or minimized, you need to focus on other sources of protein. Choose lean protein sources to maintain a healthy weight and heart health.
   • Lean protein naturally contains fewer calories and less fat - especially unhealthy fat. This is why it is preferable to choose this type of protein to maintain heart health.
   • Lean sources of protein include poultry, eggs, low-fat dairy, lean cuts of beef and pork, seafood, tofu, and beans.
   • In addition, you need to keep track of your protein portions. Measure out about 75-125 grams or about half a cup of food (such as beans or lentils).
3. 3 Include sources of healthy fats in your daily diet. While trans fats and saturated fats should be avoided or limited, certain types of fat actually need to be included in your diet. These fats are commonly referred to as “heart healthy” fats.
   • There are two groups of heart-healthy fats that you should look out for: monounsaturated and polyunsaturated fats. Both of these will be very beneficial for the heart.
   • Monounsaturated fats are found in foods such as canola oil, olive oil, sesame oil, and peanut oil. Use these oils in cooking, add to salads, or sprinkle them on steamed vegetables.
   • Polyunsaturated fats include omega-3 fats and are found in foods such as salmon, mackerel, tuna, avocados, nuts, and seeds. Eat oily fish several times a week, add avocados to salad, sprinkle nuts or seeds on yogurt.
4. 4 Half of the plate should be fruit or vegetables. In addition to including lean protein and healthy fats, half of your meals should be fruits or vegetables. Both of these food groups are good for the heart.
   • Fruits and vegetables are great for your heart and overall health. They are low in calories and high in fiber, vitamins, minerals and antioxidants. When fruits or vegetables make up half of your meal, it helps to control the total calories and nutritional value of the meal.
   • The antioxidants found in fruits and vegetables (and not in antioxidant supplements) have been shown to have a protective effect on the heart.
   • Servings of fruits and vegetables should also be measured. Aim for 1 cup of vegetables, 2 cups of greens, and half a cup of fruit.
5. 5 Choose only whole grains. Foods that are 100% whole grains are beneficial not only for the digestive system, but also for the heart and arteries. When choosing grains, make sure they are 100% whole grains for all of these benefits.
   • Foods that are 100% whole grains have received minimal processing and still contain all three nutritious constituents of grains - bran, primordium and endosperm. These grains are high in fiber, minerals and even protein.
   • Eating the right portions of whole grains will lower your risk of heart disease, diabetes, stroke, and help you maintain a healthy weight.
   • Be sure to measure your portions of grain products. Consume 30 to 100 grams of finished cereal per serving.
6. 6 Drink plenty of clean fluids. You may be surprised, but drinking enough fluids is also important for a healthy heart. Drink plenty to maintain good heart health.
   • If you are dehydrated, it is difficult for your heart to pump blood. This puts additional stress on the heart, forcing it to work harder and beat faster. When the body gets enough water, the heart easily pumps blood to the muscles.
   • To make sure you are getting enough fluids, try to drink at least 2 liters or 8 glasses a day. However, many people may need up to 13 glasses a day.
   • Drink only pure drinks that are free of sugar and caffeine. This can be water, soda, flavored water, coffee, or decaffeinated tea.

Method 3 of 3: Lead a Healthy Life

1. 1 Regularly exercise. Regular physical activity is an important part of a healthy lifestyle. Plus, regular exercise is important for maintaining heart health.
   • Doctors recommend exercising at least three to four times a week. This amount of exercise has been shown to help maintain a healthy weight, lower blood pressure and lower cholesterol levels.
   • More specifically, you need to devote 150 minutes of moderate cardio activity every week. You can walk, run, dance, exercise on an elliptical trainer, or go hiking.
   • In addition to cardio, devote one to two days to strength training or resistance training. Try yoga, weightlifting, or Pilates.
2. 2 Quit smoking. Smoking is a well-known cause of many chronic and very serious illnesses. There is a direct link between smoking and heart disease.
   • Studies have shown that smoking causes hardening of the arteries and the formation of plaque. This can lead to heart attacks and strokes.
   • Stop smoking as soon as possible. The quickest (but also the most difficult) way is to simply not buy cigarettes and completely abstain from smoking.
   • If you find it difficult to quit smoking, seek help from your therapist. He may prescribe medication to help you quit smoking, or refer you to a smoking cessation program.
3. 3 Maintain a healthy weight. Maintaining an optimal weight is very important for your overall health. It also plays a critical role in preventing heart disease.
   • If you are overweight or obese, you are more at risk for high cholesterol, high blood pressure, and insulin resistance syndrome. They are also risk factors for heart disease.
   • Find out if you are within a healthy weight range by measuring your body mass index (BMI). To do this, you can use a special online calculator.If your BMI is in the 25.0-29.9 range, you are considered overweight. If your BMI is over 30, it is considered obese.
   • If you determine that you are overweight or obese, you need to lose some weight in order to achieve a healthier weight.
   • Talk with your doctor about programs or diets that can help you lose weight and also your risk of heart disease.
4. 4 Reduce stress levels. Stress is a rarer risk factor for heart disease. Studies have shown that it can influence the risk of developing various diseases, including heart disease.
   • Stress is something we all have to deal with, but many people choose to eat, smoke, drink too much, or give up physical activity when stressed. All these habits only increase the risk of heart disease.
   • Talk to friends or family, go for a walk, listen to soothing music, do yoga, meditate, or take a hot shower to reduce stress.
   • Chronic stress has been linked to high blood pressure and high cholesterol levels.
   • Strenuous, demanding and demanding work has also been associated with high blood pressure. Job stress can also affect blood pressure.
   • If you are having difficulty reducing stress levels, talk to your therapist or psychologist for additional stress management techniques.

Tips

• Start eliminating foods that can harm your heart. This will help you prevent future heart disease from developing.
• Try to be as physically active as possible every day.
• A well-balanced, heart-healthy diet is the best way to prevent heart disease.