Any heart disease is not only difficult to treat or manage. It can also be very expensive to treat. This makes it very necessary to prevent the occurrence of heart disease at all costs. The good thing is that the occurrence of heart disease is directly related to your regular diet and lifestyle, two things you can effectively manage for a healthy heart. You can easily prevent such diseases as stroke and heart attacks by simply embarking on healthy foods and drinks and by sticking to a healthy lifestyle. However, because changing your eating habits and lifestyle can be a great challenge, you need to make a resolution accompanied by a strong commitment to living healthy. Below are some very important tips that you need to consider:
- Avoid unhealthy fats – Your body certainly needs fat for energy purposes. However, such fat need to be healthy. Ensure that your diet is prepared using unsaturated fats. This will reduce the level of blood cholesterol and possibly triglycerides. Note that high levels of cholesterol and triglycerides lead to buildup of plaques in your arteries, which cause heart disease. In order to maintain healthy cholesterol level, avoid solid fats by eliminating or reducing the amount of butter and margarine you add to your food. When buying meat, avoid red meat and instead opt for lean meat. Consider cooking with healthy fats such as olive oil, cholesterol-lowering margarine and other healthy liquid oils.
- Eat healthy protein – Protein is necessary in your body for proper development and growth. However, you need to obtain the same from healthy protein sources. Low-fat dairy products, lean meat, poultry and fish are some of healthy protein sources. You also need to restrict yourself in consuming legumes (beans, peas, soy and lentils) because apart from healthy protein, they have very low fat content. They are also capable of lowering your blood cholesterol. You need to avoid full fat milk, egg yorks, bacon, chips and fried meat.
- Eat varied fruits and vegetables – Fruits and vegetables are very rich in varied vitamins, minerals and essential fatty acids. They are not only low on calories but also very rich in dietary fiber. In addition, they contain substances that aid in preventing cardiovascular diseases. However, not all fruits and vegetables are healthy. Avoid fruits and vegetables that form creamy sauces and those that need to be fried before eating. Many vegetables can actually be eaten raw. Eat more of fresh fruits and vegetables.
- Eat whole grains – Substitute all your refined grain products with whole grains. Whole grains provide your body with vital fiber, nutrients and substances (fatty acids) that are very effective in regulating your blood pressure and therefore healthy heart. Choose from healthy whole grains as whole-wheat flour, whole grain bread, whole rice, barley, buckwheat, oatmeal and ground flaxseed amongst others. Completely avoid refined flour of any kind, white bread, corn bead, cakes, pies, doughnuts, muffins, egg noodles and high fat snack crackers amongst others.
These healthy foods are not only effective in lowering your blood cholesterol and triglyceride levels, they contain other substances that your body enzymes and cells require for varied beneficial processes. Use the above tips to ensure that you not only prevent the occurrence of heart disease but also manage the same, just in case you have developed the condition.