One of the most effective ways to protect your heart is to eat a healthy diet. It can help control weight, manage blood pressure, lower cholesterol levels, and minimize the risk of heart disease. Eating a heart-healthy diet will be effective if you make it a lifestyle rather than just a short-term diet plan.
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Method 1 of 2: Eating Heart-Healthy Foods
Step 1. Protect your heart and arteries with low-fat foods
Foods that contain lots of fat increase the risk of obesity, high blood pressure, clogged arteries, heart attack, heart disease, and stroke. Do not eat more than 3 servings of fat in a day. One tablespoon of butter is one serving. Some of the ways you can do this include:
- Check food packaging to see what kind of fat is in it. Saturated fats are usually solid fats such as butter and shortening (often called white butter). These foodstuffs increase the risk of heart disease and increase cholesterol levels. Try to eat no more than 14 grams of saturated fat a day.
- Trans fats can also raise cholesterol levels, and increase the risk of clogged arteries and heart attacks. Don't eat more than two grams of trans fat in a day. If your food packaging says it contains "partially hydrogenated" fat, it could be trans fat.
- Fats that are considered healthier than saturated and trans fats are unsaturated fats, such as polyunsaturated fats and monounsaturated fats. This type of fat can be obtained from avocados, oils, seeds, and nuts.
- The Mayo Clinic recommends the following sources of fat: olive oil, canola oil, vegetable oil, and peanut oil; avocado; nuts; grains; margarine without trans fat; as well as cholesterol-lowering margarine such as Benecol, Smart Balance, and Promise Activ. Some of the less healthy fats include: butter, lard, bacon fat, gravy, cream sauce, non-dairy creamer, hydrogenated margarine, hydrogenated shortening, cocoa butter (cocoa butter), coconut, chocolate, cottonseed, palm oil, and palm kernel oil.
Step 2. Eat a variety of fruits and vegetables
Many people do not eat enough vegetables and fruit. Aim to eat 4 to 5 servings of fruits and vegetables every day. One serving is equivalent to half a cup. Apart from being low in fat, vegetables and fruits are also good sources of vitamins and minerals.
- A healthy way to get vegetables and fruit is to eat them fresh or frozen. If you buy it in cans, choose low-sodium fruits and vegetables canned in juice or water.
- Do not eat vegetables that are fried, cooked in bread mix, or given a lot of cream sauce. It is high in fat. Canned fruit in sweet syrup or frozen with added sugar will increase your calorie intake.
- Prepare healthy snacks of fresh vegetables and fruits and have them nearby as a snack when hungry. You can take it to school or work as a snack between meals. Some examples of delicious and filling snacks to take on the go include bananas, apples, cucumbers, carrots, and green peppers.
Step 3. Eat lean meats, not fatty meats
Some good sources of lean meat include fish and poultry. You should limit the consumption of fatty red meat. Cholesterol and fat will build up in the arteries and increase the risk of heart disease, high blood pressure, and heart attack. Limit meat consumption to no more than 6 servings a day. One serving is 28 grams of meat or one egg.
- Remove the fat and skin from the meat you are cooking. Usually there is a layer of fat under the skin.
- Grill or broil your meat, don't fry it.
- Some good sources of omega-3 fatty acids such as salmon, trout, herring, and tuna can help control cholesterol. Consume these foods at least twice a week, and do not eat other meats.
- This is especially important for those who have high cholesterol, blood pressure or other heart disease risks.
Step 4. Control your weight by eating 6 to 8 servings of whole grains a day
Whole grains have more nutrients so you feel full faster than refined white bread. This is very helpful for controlling the portion sizes you should consume. One serving is half a cup of rice or one slice of bread. To increase the amount of whole grain you eat, try making substitutions like the following example:
- Buy whole wheat flour instead of white flour.
- Eat whole wheat pasta and bread instead of white flour.
- Eat brown rice instead of white rice.
- Good sources of whole grains and fiber include barley and buckwheat.
- Eat oatmeal to replace factory-made ready-to-eat cereals. If you must eat factory-made cereals, look for products that provide at least 5 grams of fiber in each serving.
- Avoid muffins, donuts, frozen waffles, biscuits, cakes, quick breads, pies, and egg noodles.
Step 5. Control fat intake by consuming low-fat dairy products
This product contains a lot of calcium and vitamin D, which are useful for maintaining bone health. However, you should consume low-fat and low-salt dairy products so as not to harm the heart. Too much salt will increase blood pressure, while too much fat can increase cholesterol and the risk of heart attack. Dairy products that are full of fat, such as yogurt and cheese, are high in saturated fat and sodium. One serving is one cup. Limit your intake of dairy products to no more than three servings a day.
- Only consume low-sodium cheese.
- Drink skim or low-fat milk, eat skim or low-fat yogurt, and avoid cream sauces. Restaurants often serve creamy sauces with heavy cream which is high in fat.
Step 6. Reduce the risk of hypertension with a low salt diet
Hypertension or high blood pressure increases the chance of developing heart disease. Limit salt consumption to lower blood pressure and the risk of heart disease. Try to consume no more than 2,300 mg of salt a day. Some easy ways to reduce salt intake include:
- Don't put salt on the table. Many people add salt to their food before they eat it. Try getting rid of this extra salt.
- Don't add salt to the rice or pasta when you cook it. If the recipe calls for salt, you can still add it, but reduce the amount by at least half. If you're making bread that will rise later, you may need a little salt, but you can still reduce the amount.
- Check the packaging of your canned food. Many canned foods have added salt. Whenever possible, try to buy canned foods with a little salt. Because salt does contain sodium, the product may list "low sodium" on the package.
- Replace salty snacks with vegetables and fruits. Try eating carrots or apples in place of chips, pretzels (salty cookies), or salted nuts.
Step 7. Limit the amount of sugary foods you consume
Sugar is high in calories, but lacks fiber and nutrients. This means sugar can make you prone to overeating when you eat sugary foods. Obesity increases the risk of heart problems, so you should minimize the amount of processed sugar intake. Consumption of sweet foods a maximum of five servings a week. One serving is equal to one tablespoon of sugar or jelly.
- High levels of carbohydrates (which will be converted by the body into sugar) have a negative impact on triglyceride levels which will have a direct impact on the heart.
- Do not eat sweets, cakes, cakes, puddings, pies, and pastries.
- Don't add sugar to your tea or coffee.
- Drink water, not sugary sodas.
- Do not consume too many artificial sweeteners such as NutraSweet, Splenda, and Equal.
Method 2 of 2: Lifestyle Changes Related to Diet
Step 1. Monitor your food portions
Track how many servings you eat and don't eat a second time. If necessary, measure the amount of food with a measuring cup so that you are trained to estimate the amount correctly.
- Some people find it helpful to use a small plate or bowl to prevent them from overeating.
- Don't eat all the food when you eat out. Restaurants usually prioritize taste, not healthy food. If you like the food, take it home and eat it the next day.
Step 2. Reduce alcohol intake
Alcohol contains a lot of calories. Drinking too much alcohol makes you prone to obesity, which in turn will increase the risk of heart problems. Drink in moderation.
- Men and women over the age of 65 should not drink more than one drink a day.
- Men under the age of 65 should limit alcohol consumption to a maximum of two drinks a day.
- One drink is equivalent to 355 ml of beer, 148 ml of wine or 44 ml of liquor.
Step 3. Don't use cigarettes to suppress your appetite
Many people do not want to quit smoking because they are worried that it will make them gain weight. Smoking and chewing tobacco can increase the risk of narrowing and hardening of the arteries. This will increase blood pressure, the risk of heart disease, heart attack, and stroke. If you want to quit smoking and control your weight at the same time, there are several things you can do:
- Consult a doctor or visit a counselor
- Consult a dietitian or nutritionist to make a meal plan that suits your condition
- Join a support group or call the service hotline
- Discuss medication or nicotine replacement therapy with your doctor
Step 4. Increase the number of calories you burn by exercising
Exercise can help you lose weight and keep it off. In addition, exercise is also useful for lowering blood pressure and cholesterol.
- Get 75 to 150 minutes of physical activity a week. You can divide the time according to your other activity schedule. Some good and inexpensive examples of sports include running, walking, swimming, cycling, and playing competitive sports like soccer or basketball.
- If you want to lower your cholesterol and blood pressure, try to do at least 40 minutes of physical activity 3 to 4 days a week. You may be surprised how quickly your body feels fitter.
