Eating Your Way to a Healthy Heart

Heart disease is one of the leading causes of death in the world, according to the American Heart Association. A heart-healthy diet is a great place to start to lower the risks of getting heart diseases. Knowing which foods to eat is the first step to eating healthy. Knowing which foods to avoid is also essential.

Healthier Alternatives
Finding the balance between the types of food one eats is the key to a healthy diet.  For instance, one can limit the amount of solid fat – butter, margarine, and shortening by adding low fat substitutes when possible. Low-fat yogurt , salsa, or sugar-free fruit spreads are just some of the healthier alternatives.

Fish is also a good alternative to meats that are high in fat content. Certain types of fish are good for the heart because they are rich in omega-3 fatty acids. These type of fats help lower blood fats called triglycerides reducing the risks of cardiac arrest.

Vegetables and fruits are good sources of vitamins and minerals. They are also rich in dietary fiber which lowers blood cholesterol thus reducing the risk of heart disease.

Practical tips to eating healthy

1. Lower the amount of saturated fat in your diet. Instead, include servings of fruit, vegetables and whole grains in your daily meals.
2. Eat less cholesterol. High diet cholesterol leads to raised blood levels with all its dangerous consequences.
3. Choose foods rich in fiber and starch to make up 50% of your calorie requirements. Breads, cereals, pasta, grains, fruits and vegetables are some examples.
4. Limit sodium intake like common table salt.
5. Proteins should make up around 15% of your calorie needs.
6. A low fat breakfast and five servings of fruits and vegetables a day is healthy.
7. Select broiled, baked, steamed or poached poultry, fish or meat rather than fried.

MORE HEALTH TIPS:
Eat Five Servings of Fruits and Vegetables a Day
CalciumClassified
Carbohydrates
Fiber and its Benefits