You probably know that having a healthy cardiovascular diet is one of the best ways to prevent different forms of heart diseases. But do you know the best diet for a healthy heart?
As you probably know, heart ailments are some of the leading causes of deaths in America today. Many of these deaths are caused by poor eating habits or unhealthy diet. While it can be a big struggle to give your diet a complete makeover, you can gradually adapt heart-healthy eating habits by following these simple steps.
1. Avoid unhealthy fats and cholesterol
When we say unhealthy fats and cholesterol, we are primarily talking about saturated and trans fats that can increase cholesterol levels and increase risks of coronary artery diseases.
In your daily diet, limit saturated fat to less than 7 percent of your total daily calories while for trans fat, it should be reduced to less than 1 percent.
This can be done by staying away from solid fats such as butter, margarine and shortening when cooking or serving food.
Trimming fat off your meat and choosing lean meats are also good habits to practice. Opt for low-fat substitutions and always check food labels for foods like cookies, crackers, and chips. Moreover, make use of monounsaturated fats like canola or olive oil and polyunsaturated fats, which are commonly found in nuts and seeds.
2. Go for low-fat protein sources
Fish is a good source of protein. As a bonus, it also contains omega 3 fatty acids, which are heart-healthy fats that can lower blood fats call triglycerides. High amounts of omega 3 fatty acids can be found in cold-water fish such as salmon, herring, and mackerel as well as flaxseed, walnuts, soybeans, and canola oil.
If you are not comfortable with eating fish because of the high levels of pollutants found in the sea, you can take in fish oil supplements to enjoy the same benefits from omega 3 fatty acids.
Aside from this, you can also go for lean meat, poultry, low-fat dairy products, egg whites, and legumes, all of which are excellent sources of protein.
3. Eat plenty of fruits and vegetables
A cardiovascular diet will not be healthy without plenty of fruits and vegetables.
You know that fruits and vegetables are good sources of vitamins and minerals. But they're are also low in calories. And they're rich in dietary fiber and other substances that can help prevent cardiovascular diseases. Eat lots of fruits and vegetables to keep your heart in top shape.
4. Choose whole grains
Another good source of fiber aside from fruits and vegetables are whole grains. Fiber and other nutrients found in whole grains are efficient in regulating blood pressure and thus in keeping the heart healthy.
Go for whole-wheat flour, whole grain bread, high fiber cereal, whole grain pasta, brown rice, barley, buckwheat, oatmeal, and flaxseed. Flaxseeds are great because they are not only high in fiber but also in omega-3 fatty acids, which as mentioned earlier can reduce blood cholesterol and contribute to a healthy heart.
Having a healthy cardiovascular diet doesn't have to be difficult. And one of the easiest ways is to take fish oil supplements so you get the omega 3 fatty acids your heart needs.
The American Heart Association recommends fish oil supplements to heart patients. Studies show they clear your arteries of plaque and reduce abnormal heart rhythms protecting you from heart attack.
If you're interested in learning more about how fish oil can be a part of your omega3-reviews.com cardiovascular diet, please visit my website, where I share what products I have personally been using daily for several years.
Jen P. April is a passionate advocate of health and nutrition. To learn more about effective Omega 3's and supplements she recommends after extensive research, visit omega3-reviews.com omega3-reviews.com.
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