1. Smart fats
If you’re concerned about heart health and want to replace saturated fats in your diet with unsaturated ones , then this is the way to go. You can improve your diet by:
Avoid artificial trans fats. Artificial trans fats can raise your LDL or (“bad”) cholesterol levels, increasing your risk of heart attack or stroke. They can also reduce your HDL, or “good”, cholesterol levels, putting you at greater cardiovascular risk. Many countries have banned the use of artificially trans-fats, in commercially prepared foods. However, it is worth checking the labels to avoid anything that contains “partially-hydrogenated” oil, even if the product claims to be “trans-fat-free.”
Limit saturated fatty acids. Saturated fatty acids are found in tropical oils and dairy products, as well as red meat. They should not exceed 10% of daily calories. Moderately consume lower-fat dairy products and choose a variety of sources for protein in your diet.
Consume more healthy fats. Foods rich in monounsaturated or polyunsaturated fatty acids can lower cholesterol and reduce your risk of cardiovascular disease. Omega 3 fatty acid is found in fatty fish like salmon, trout or herring or flaxseeds, spinach, kale or walnuts. Olive oil, avocados and nuts are also good sources of healthy fats.
2. Replace fat with refined carbohydrates or sugar
It’s important to substitute unhealthy fats with healthier alternatives when reducing heart-risky food. You can improve your health by replacing processed meats, such as bacon, with chicken or fish. However, replacing animal fats with refined carbohydrate–such as your breakfast bacon–will not lower your cardiovascular risk.
A balanced diet that includes carbohydrates, protein and fat is good for your body. You can get the energy that you need by choosing foods with more fiber and less saturated fat.
It is also beneficial to your heart to balance sugary foods and those with less fiber, such as white bread and soft drinks, with whole grains that are not refined, like whole wheat bread or multigrain, brown rice cereal, bran cereal and oatmeal.
3. Focus on high-fiber foods
Diets rich in fiber lower “bad” cholesterol, and they provide nutrients to protect you against heart disease. You may also lose weight. Fiber stays longer in your stomach than other foods. This can help you feel fuller for longer and eat less. Fiber moves fat faster through your digestive tract, so that less is absorbed. When you eat more fiber, you will also have more energy to exercise.
Insoluble and soluble fibers are both available. Insoluble fiber moves food through your digestive tract while soluble fibre helps absorb water and bulk up your stool.
Insoluble Fiber can be found in vegetables like carrots, celery and tomatoes, as well as whole grains and wheat cereals.
Sources of soluble fiber include barley and oatmeal, as well as beans, nuts and fruits like apples, berries and citrus fruits.
Original Blog: https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
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