Importantly, you should know that eating some kind of food can increase your chances of developing heart disease, while on also some specific type of food can equally help you in preventing heart related diseases. It can be often very challenging to changing one’s diet, but if you have been eating quite unhealthy, it’s the best time to simply fine tune your present diet. Once you recognize the type of food to consume more and which type of food you have to avoid, you are on a clear path to eating and living heart-healthy. The portion size of food you consume is just as important as what type of food you eat. Excessive loading of your plate, taking seconds and consuming the food until you are filled to extreme can lead to consuming more calories than expected. The portion size serves in any restaurants are sometimes more larger than anyone needs. It is required that in preventing your chances of developing heart disease, you can use small plate or bowl to help in controlling the size of your portion. You can eat larger portions of low calories foods such as vegetables and fruits and a very small portion of high calories food that includes processed, refined and fast foods.
This practice will help shape your diet as well as prevent your heart and other part of your body from any diseases. Additionally, you can keep track of the number of servings you eat daily. The required amount of servings per food group might actually vary depending on the kind of diet and guidelines you are following. A serving amount is regarded as an amount of food bounded by a common measurement such as ounces, pieces and cups. However, heart disease, according to medical expert accounts for about one-third of all mortality worldwide. Controlling of diet plays a significant role in the health of your heart and can assist in either increasing or lowering your chances of developing heart diseases. In fact, specific food can be an influence on cholesterol levels, blood pressure, triglycerides and on inflammation. All of which are high risk factors of heart disease development.
Best Foods to Prevent Heart Disease
Discussed below are best foods to prevent heart disease:
Leafy Green and Fruits
Taking leafy greens like Spinach, collard greens, kale as well as popularly known abundance of minerals, antioxidants and vitamins is best to prevent heart disease. Majorly, they are recognized as great source of Vitamin K which assists in promoting proper blood clotting and arteries. Equally, they are very high in dietary nitrates which have been proven to reducing arterial stiffness; improve the function of the cells in your blood vessels, and also blood pressure. Many studies have overtime found a linkage between increasing intake of leafy green vegetables and a reduce chances of developing heart disease. An analysis of several studies has found that increasing leafy green vegetables intake was liked with 16% lower chances of heart disease. Fruits are also good source of Vitamins as they contain substances that prevent cardiovascular related diseases. Featuring fruits in your daily diet can be very easy. You can keep fruits in a bowl in your kitchen in order to remember every day. You can also choose recipes that have both vegetables and fruits as their main ingredient, such as fresh fruit mixed into salads and vegetable stir fry. Fresh or Frozen vegetables and fruits, low sodium canned vegetables as well as canned fruit packed in water or juice are best fruits and vegetables to choose from. You can limit your coconut, vegetables with creamy sauces, breaded vegetables, fried vegetables, frozen fruit with sugar added and canned fruit packed in heavy syrup intake.
Whole grains are also good sources of nutrient and fiber that plays an important role in regulating healthy heart and blood pressure. It is expected that you increase the amount of your whole grain consumption by just making simple alternative for refined grain products. The type of grains to choose from include whole wheat flour, high fiber cereal with 5g or more fiber in a serving, whole grain pasta, whole grain bread, whole wheat bread, whole grains, oatmeal among others. You can avoid or limit grain products that include white and refined flour, muffins, frozen waffles, doughnuts, corn bread, biscuits, cakes, pies, buttered popcorn, and egg noodles among others. Specifically, whole grains include all the three nutrient rich parts of the grain that includes endosperm, bran and germ. As compared to refined grains, whole grains are highly rich in fiber which can help in reducing bad cholesterol and decrease your chances of developing heart disease. Several studies have also indicated that consuming whole grains in your daily diet can be very beneficial to your heart. When purchasing whole grains at your local grocery stores, it is very important that you note its ingredient content before buying.
Low Fat Protein Sources
Taking lean meat, fish, poultry fish, eggs and low fat dairy products are among the best source of low fat protein in preventing heart disease. You just have to however be very careful to choosing lower fat options that includes skin milk rather than whole milk among others. Fish is a very good alternative to high fat meats and there are a lot of fish that are very rich in Omega-3 fatty acids which can help in lowering blood fat commonly known as triglycerides. You can find high Omega-3 fatty acids in cold water fish such as mackerel, herring and salmon. On the other hand, legumes, beans, lentils and peas are also good sources of protein and they contain no cholesterol and less fat. You can start taking proteins such as eggs, fish specifically fatty, cold water fish such as mackerel and salmon, skinless poultry, low fat dairy products, lean ground meats, soybean and legumes. It is important you either avoid or limit protein foods like organ liver, marbled meats, hot dogs, breaded meat, bacon, fried meats, spareribs, full fat milk and high far dairy products.