World Heart Day – Diet tips for a healthy heart – HealthifyMe Blog

With cardiovascular diseases on the rise, India would ‘Heart disease capital of the world’ In the coming years. Because most of our sedentary lifestyle lead – one of the biggest factors behind heart disorders – knowing what can be done to ward off the threat of cardiovascular disorders and to protect it against debilitating circumstances such as heart attacks and strokes is absolutely essential.

When it comes to keeping your heart in good condition, it is always a good idea to start concentrating on your food habits. Together with exercise and sufficient rest (good sleep), diet is an important part to ensure the approval of a healthy lifestyle of the heart. Here is how you can protect yourself against cardiovascular disorders.

Take fiber -rich food in your diet

It is known that fiber reduces cholesterol, reduces the risk of stroke and helps with weight loss and therefore recommend dietitians that you include a healthy amount of fiber -rich food in your diet. Examples of fiber -rich food are whole grains such as oats, brown rice and millet, lentils (which contain soluble fibers) and vegetables (especially those with skin such as Brinjal and Ladyfinger). However, don’t forget to eat all these foods in moderation. No more than 4-5 portions of whole grains and 2-3 portions of vegetables per day are recommended for a heart healthy diet.

Eat low -fat dairy products

Low devil products such as low -fat milk and curd are beneficial for the heart because they contain nutrients such as potassium and calcium that help lower blood pressure. Try to include 400 ml of dairy products in your diet during the day – this keeps your heart healthy and robust.

Munch on Fruit

Fruits contain fiber that helps to lower cholesterol and minimizes the risk of stroke, while antioxidants in fruit protect the body against free radicals that lead to cell damage that results in diseases such as heart disease, cancer and alzheimer. 1-2 eat fruit per The day helps to reduce the risk of cardiovascular disease and at the same time double as a healthy snack option to help you control that hunger between meals.

Replace junk food with healthy snacks

Avoid junk food like Namkeens” Samosas And packaged items because they contain sodium that causes high blood pressure. Instead, try to replace them with snacks such as fruit and nuts that are not only nutritious, but also easy to wear and do not need preparation time. Although every fruit is good for health in moderation, when it comes to nuts, walnuts, almonds and pistachio nuts are especially favorable for the heart, because they contain monounsaturated fatty acids that reduce poor cholesterol levels and protects you against heart disease and stroke.

Have a few pieces of pure chocolate every day

This should be a pleasant surprise – Dark chocolate contains antioxidants that limit cell damage due to free radicals, which protects you against heart disease, among other things. Dark chocolate also increases blood circulation and prevents coagulation. Eat 20 grams of pure chocolate (4 pieces) daily help keep your heart healthy and your taste buds are assaulted.

A heart healthy diet contains at least three meals a day and argues in moderation for everything. Stay with the principles of the healthy by consuming a balanced and nutritious diet. Now switch to a heart healthy diet – it will pick great dividends by protecting you against chronic heart disease and helping you feel fit and agile, both physically and mentally.

For Sumita Thomas, good nutritional advice is less about what should not eat and everything about how to eat. Armed with a master’s degree in clinical food and dietetics from Ignou, Sumita has worked with multi-specialty clinics and business clients, which means that calorie-specific menus plans for their cafeterias. She is also a certified diabetes educator, has worked in cardiovade and is even a TUV-certified internal auditor for food safety management systems. Perhaps that is why she ensures that her advice is always scientifically healthy, which fits her perfectly with Healthifyme. From the conviction that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, orders Sumita to set realistic goals – one health goal per day – and gradually include healthy ingredients in your daily diet. Do they practice what she preaches? Certainly, and ensures that everyone around her does that too. So go ready, because that now includes you!