If the health of your heart is not good, then the whole system of the body gets dented. To take care of heart health, apart from being physically active, a balanced diet is also very important for a healthy heart. “Some things are very important for heart health care. It is especially important to take care of your diet. Healthy food for the heart) Special attention should be paid to the following points:
1) There should be variety in the diet
2) Take food in the right amount, no more and no less
3) Avoid fat-based foods completely
4) Reduce your saturated fat intake
5) Reduce your intake of hydrogenated fats
6) Reduce the amount of cholesterol
7) Get enough fiber
8) Reduce your intake of sugar and refined carbohydrates
9) Limit your alcohol consumption
10) Take caffeine in moderation
11) Reduce your salt intake.
These dietary tips may seem outdated and people are now replacing restricted diets with safer foods and nutrients. For example, it has been seen that there is no need to impose strict restrictions on fat in food, but it can also be harmful.
Eliminating fat from the diet can cause blood sugar to rise
Reducing the amount of fat in total energy consumption by 30% increases the risk of heart disease or cancer. Because of this, there is a decrease in serum triglycerides, low HDL (good) cholesterol, and the risk of blood sugar increases. So instead of placing too many restrictions on fat, look at the quality of the fat you are consuming.
Here are some dietary tips to keep your heart healthy
1 limit animal fat
Fats are considered harmful due to the saturated fat content present in animal fats. For this reason, the consumption of meat and full-fat milk and dairy products, homemade and butter, is prohibited. But now these things can be disputed on many points, the most important being that saturated fat increases good cholesterol.
Therefore, it would be advisable to avoid excessive consumption of animal fats, including ghee and butter, rather than ban them altogether. On the other hand, hydrogenated fats are synthetically produced, so avoid consuming vegetable oils at all costs.
Include 2 eggs in your diet (include an egg in your diet)
In recent years, there has been a lot of controversy about reducing the amount of cholesterol in the diet because it has been determined that most of the cholesterol in the body is synthesized by the liver and that the diet contributes only about 20 percent.
So, there is no need to always abstain from egg yolks and two eggs can be consumed every week.
Make friends with 3 whole grains (include whole grains in your diet)
Whole grains have always been considered better than non-vegetarian foods rich in fat and protein. But it should be remembered that the large amount of carbohydrates present in them can sometimes be harmful, especially in the case when the calories obtained from them are more than your physical needs.
Therefore, avoid excessive consumption of food prepared from grains such as wheat and rice and tuberous vegetables such as potatoes, even though they do not contain cholesterol and saturated fat.
4. Fruits and vegetables are rich sources of antioxidants
In recent times, instead of banning fats and cholesterol, more emphasis is placed on good food. Fresh fruits, nuts and green leafy vegetables contain many important vitamins, minerals and antioxidants that protect us from heart disease and cancer.
By consuming these foods in sufficient quantities, it is possible to largely prevent heart diseases. But unfortunately, information about their health benefits, especially the benefits of fruits and nuts, is very scarce in India. In addition, their high prices and environmental pollution, etc. they also limit the spread of awareness about them.
The need of the hour is to promote scientific knowledge about heart-healthy foods and nutrients.
Read also: World Heart Day 2022: Stress proved to be more deadly for women than cholesterol
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