Heart disease kills millions of people annually. There are factors that we cannot control, but put us at increased risk for heart disease. These factors include increasing age, being male, and having a family history of heart disease. Fortunately, one of the things that we can control when it comes to heart disease is eating a heart-healthy diet. This diet is good for everyone, not only people who have heart disease.
Just as important as it is to watch how much we eat, we need to watch what we eat. In the following, I will provide you with tips on eating a diet that is good for your heart.
* Choose foods that are low in saturated fats and trans fats - Saturated fats are most often found in animal foods such as meat and dairy products, as well as coconut and palm oil. Trans fats are made when unsaturated fats are hydrogenated and are turned into a saturated-type fat. You'll find them in processed foods and store-bought cookies, cakes, and pastries, for example. It is better to choose unsaturated fats, but you still want to make sure that you are not eating too much fat. Unsaturated fats are found in foods such as nuts and seeds, olive and canola oil, safflower and soybean oils for example. Omega 3 fatty acids are a better choice than saturated and trans fats as well. You find them in fatty fish, canola oil, and flaxseed.
* Cut back on salt intake - Salt is needed in our bodies to perform cellular functions. However, when there is too much salt, it results in extra fluid in the bloodstream and thus results in increased blood pressure. A few simple ideas of ways to cut back on your salt intake are to stay away from processed foods, and use herbs and spices that do not contain salt. Also watch for monosodium glutamate (MSG) on product labels as it is a form of salt. Do not cook with salt, and it is best to eat frozen or fresh vegetables. Stay away from deli meats which contain a lot of sodium, and other unhealthy additives. It is better to eat freshly-cooked meat that you prepare at home.
* Increase your fiber intake - Many of us don't even get half of the daily recommended intake of fiber. We should be getting twenty-five to thirty-five grams of fiber every day. Fiber is beneficial in promoting regularity, lowering cholesterol, and controlling blood sugar levels. You will find fiber in fruits and vegetables, whole-grain breads, and in beans and bran to name a few.
* Choose foods that are low in calories - but are high in nutrient value. This will help maintain a healthier weight, which also results in a healthier heart.
* Take a quality multivitamin/mineral supplement - In June 2002, the Journal of the American Medical Association (JAMA) recommended that all adults should take a multivitamin for health and protective benefits against osteoporosis, cancer, and cardiovascular disease.
In summary, a heart-healthy diet is important for all of us. It can help prevent heart disease if your heart is presently healthy, and it can also help you control your disease if you already have it. Now you can follow the tips listed above to start on your way to having a healthier heart.
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