Heart Healthy Diet: What Foods You Need to Eat and Avoid

Heart disease is a serious health problem and can attack anyone, including you. However, there are several steps you can take to maintain heart health, including following a healthy diet to support heart health. In this article, we will discuss what foods you should eat and avoid to keep your heart healthy.

 

Foods that improve heart health :

1. Oily fish: Fish such as salmon, sardines, and trout contain omega-3 fatty acids, which can help reduce the risk of heart disease. Omega-3s can help lower triglyceride levels, lower blood pressure, and reduce inflammation.
2. Vegetables and fruit: green vegetables and fruits such as apples, strawberries, blueberries, and nuts are good sources of fibre, vitamins, and antioxidants, which are important for heart health.
3. Whole wheat: Whole wheat contains fibre, which helps control cholesterol and blood sugar levels. Choose whole wheat bread, brown rice, and oatmeal cereal.
4. Nuts: Nuts such as almonds, walnuts, and cashews contain healthy fats, fibre, protein, and many heart-healthy nutrients.
5. Olive Oil: Extra virgin olive oil contains monounsaturated fats, which can help reduce the risk of heart disease.

 

Foods to avoid :

1. Foods high in saturated fat: foods such as fatty red meat, full-fat dairy products, and fast food high in saturated fat can increase bad cholesterol levels in the blood.
2. Added sugar: Consuming too much added sugar, especially in the form of sugary drinks, can increase the risk of obesity and diabetes, both of which contribute to heart disease.
3. Excess salt: Eating too much salt can increase blood pressure, which is a major risk factor for heart disease. Avoid processed foods that contain lots of salt.
4. Trans fat: Trans fat is a type of fat found in processed foods such as fast food and snacks. Consumption of trans fats should be avoided completely.
5. Drinking too much alcohol: Drinking too much alcohol can increase blood pressure and contribute to heart disease. If you drink alcohol, do so wisely and within recommended limits.

 

Apart from controlling the food you eat, it is important to live an active lifestyle and visit a cardiologist regularly to monitor your heart health. By following a healthy diet and avoiding foods that can harm your heart health, you can protect yourself from heart disease and live a longer and more meaningful life.