Diet Tips for Maintaining a Healthy Heart
As we know that consumption of certain foods can increase the risk of heart disease. For that we should know what foods need to be consumed and what foods should be limited to maintain our heart health. Here are heart healthy diet tips.
1. Set the portion of the meal
How much you eat is just as important as what you eat. Some tips that you can apply to limit food portions include:
- Using smaller cutlery (plates or bowls) to help control your portions
- Consuming foods that are low in calories but rich in nutrients such as fruits and vegetables
- Reducing the consumption of foods that are high in calories and high in salt such as fast food and canned food/preserved food.
2. Consume more vegetables and fruit
Vegetables and fruit are good sources of vitamins and minerals. In addition, vegetables and fruit are also low in calories and high in fiber. However, it should be noted that there are some fruits and vegetables whose consumption needs to be limited, such as coconuts, vegetable dishes with coconut milk or cream, fried vegetables, canned fruit with thick syrup, frozen fruit with added sugar. In principle, the fresher the fruits and vegetables, the better the nutritional content.
3. Limit consumption of saturated fat
Limiting the consumption of saturated fat and trans fat is an important step in reducing blood cholesterol levels so as to reduce the risk of coronary heart disease. High cholesterol levels, especially bad cholesterol (LDL) in the blood can cause plaque buildup in the coronary arteries, thereby increasing the risk of heart attack or stroke. Some ways to reduce saturated fat and trans fat:
- Choose parts of meat with less fat (less than 10%) and remove the edges of the meat before cooking.
- Reducing the use of butter and margarine when cooking or for spreading bread
- Use olive oil, canola oil, vegetable oil and nuts, and limit consumption of cream and coconut oil
4. Choose low-fat protein sources
The best sources for protein intake are low-fat meat, poultry and fish, and eggs. Choose a low-fat protein source such as skinless chicken breast cooked by steaming or boiling rather than frying. Fish is a good alternative to protein even though it is high in fat because fish contains omega-3 which can lower bad blood fats (triglycerides).
5. Reduce the use of salt
Excessive salt consumption can increase the risk of high blood pressure which is another risk factor for heart disease. The American Heart Association recommends consuming no more than 2,300 mg of salt daily (about 1 teaspoon). Pay attention to the amount of salt you consume, especially from canned food, frozen food, fast food. Sauces such as ketchup, ketchup, and mayonnaise also contain high levels of salt. One of the tips for reducing the amount of salt consumption when cooking is to add salt just before the vegetables are consumed.
6. Occasionally you can still eat delicious food
A good diet is a diet that can be run in the long term. Occasionally you may eat the food you like. Occasionally eating sweet or salty foods will not interfere with your healthy diet. But you still have to pay attention to your diet goals to maintain heart health so that 'cheating' these foods doesn't become a habit that is carried out continuously.