With cardiovascular disease on the rise, India is said to be done ‘Capital of Heart Disease of the World’ in the following years. As most of us lead the sedentary lifestyle – one of the greatest factors behind heart diseases – knowing what can be done to avoid threat of cardiovascular disease and protection from weakening conditions such as heart attacks and strokes are absolutely necessary.
When it comes to keeping your heart in good condition, it is always a good idea to start focusing on your food habits. Along with physical activity and adequate rest (good sleep), nutrition is an essential element in ensuring the adoption of a healthy heart lifestyle. Here’s how you can protect yourself from cardiovascular disease.
Include foods rich in fiber in your diet
Fiber is known to reduce cholesterol, reduces the risk of stroke and helps to lose weight, so dietitians recommend that you include a healthy amount of fiber rich foods in your diet. Examples of fiber -rich foods include whole cereals such as oats, brown rice and millet, lentils (containing soluble fibers) and vegetables (especially those with leather such as brinjal and ladyfinger). However, remember to eat all these foods in moderation. No more than 4-5 servings of whole cereals and 2-3 servings of vegetables per day are recommended for a healthy diet in the heart.
Eat low -fat dairy products
Low fat dairy products, such as Skimmed Milk and Turd, are beneficial to the heart, as they contain nutrients such as potassium and calcium that help reduce blood pressure. Try and include 400 ml of dairy products in your diet during the day – this will keep your heart healthy and strong.
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Fruits contain fibers that help reduce cholesterol and minimize the risk of stroke, while antioxidants in the fruits protect the body from free radicals that lead to damage to cells that result in diseases such as heart disease and cancer. Eating 1-2 fruit per Day helps to reduce the risk of cardiovascular disease while at the same time doubled as a healthy snack choice to help you control these hunger pain between meals.
Replace rough foods with healthy snacks
Avoid rough food as namkeens; Samosa and packaged things since they contain sodium that causes high blood pressure. Instead, try replacing them with snacks such as fruits and nuts that are not only nutritious but also easy to transport and do not need preparation time. While every fruit is good for health in moderation, when it comes to nuts – nuts, almonds and peanuts are particularly beneficial to the heart, as they contain monounsaturated fatty acids that reduce bad cholesterol levels and protect you from heart disease and cerebral disease.
Have a few pieces of black chocolate everyday
This should be a pleasant surprise – Dark chocolate contains antioxidants that limit cellular damage from free radicals, thus protecting you from heart disease, including diseases. Black chocolate also enhances blood circulation and prevents coagulation. Eat 20 grams of black chocolate (4 pieces) Daily help keep your heart healthy and your flavors calm down.
A healthy heart diet incorporates at least three meals a day and supports everything in moderation. Stick the principles of healthy by consuming a balanced and nutritional diet. Go to a healthy heart diet now – it will get large dividends by protecting you from chronic heart disease and help you feel suitable and agile both physically and mentally.
