It can be difficult for all of us at some point in our lives to stick strictly to a healthy eating diet no matter how hard we try. It’s okay to have the odd treat now and again but eating for a healthy heart is something we should all try and stick to. A diet that is rich in saturated fats can raise your cholesterol which in turn may lead to heart disease. Similarly a diet that is high in sodium is also bad for your heart. Here are some healthy eating tips to help keep your heart healthy.
1. Eat lots of fish.
Although most fats are unhealthy for your heart there are certain fats that are good for you. These are called essential fatty acids and can be found in fish such as salmon, sardines and herring. These essential fatty acids are rich in Omega 3 which will help to lower your cholesterol level.
2. Avoid food high in saturated fat and oil.
Eating lots of saturated fat is bad for your health and can increase your risk of heart disease. Saturated fat is found in butter, red meat, cakes, and biscuits. If you are looking for products that are rich in protein, instead of eating red meat go for nuts, beans and seafood. Having said that – some fats like olive oil can can help to look after your heart.
3. Eat lots of fiber.
A diet rich in fiber not only keeps your digestive system healthy but your heart too. Fiber can also help control your sugar absorption too. You will find plenty of fiber in whole grain foods such as brown rice and brown bread.
4. Eat plenty of carbohydrates and less refined sugar.
We all know that eating too much refined sugar is bad for not only your heart but your whole body. Stay away from cakes, pastries, candy and cookies and replace them with healthy carbohydrates. Healthy carbs can be found in whole grain bread, whole grain rice and in vegetables.
5. Cook Healthy Meals
When using oil in your cooking try to stick with canola oil or olive oil as these are both healthy alternatives. If you want to keep your heart healthy you should never fry your food using batter. When preparing chicken remove the skin and place it in the oven wrapped in foil. You can also try baking your fish instead of frying it. A healthy way to cook vegetables is steaming them as this helps them to keep their nutrients. Healthy vegetarian soups are a satisfying way to end your day and are easy to prepare.
Healthy eating to keep your heart healthy is an ongoing process and it doesn’t happen overnight. You need to maintain a healthy diet rich in essential fatty acids and eat less saturated fats over a long period of time. It may seem tough at first but when you think about the benefits to your health and your heart it will be worth it.