We all know heart problems and diseases became major health problem in our country. It is due to our busy life style and our unhealthy foods which we take daily not knowing that it will harm our health and our heart. Although we must have to know that certain foods can increase your heart disease risk. So here are some heart-healthy diet tips. It will be easy for you to know which foods to limit and which foods to add in your diet plan and in your habit.
1. Limit unhealthy fats and cholesterol
limiting the saturated and trans fats in our diet can reduce your blood cholesterol and lower your risk of coronary artery diseases. So here is the chart for you to know how much fat must be taken for a day.
|Type of fat||Recommendation|
|Saturated fat||Less than 7 percent of your total daily calories|
|Trans fat||Less than 1 percent of your total daily calories|
|Cholesterol||Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults|
2. Choose low-fat protein sources
Always choose low fat protein sources like Legumes – beans, peas and lentils instead of egg and milk.
|Proteins to choose||Proteins to avoid|
3. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease.
|Fruits and vegetables to choose||Fruits and vegetables to avoid|
4. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.
|Grain products to choose||Grain products to avoid|
5. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet.
|Low-salt items to choose||High-salt items to avoid|
Information Credit To : www.mayoclinic.com