Keep Your Heart Healthy With Proper Diet

Keep Your Heart Healthy With Proper Diet

How to eat Heart Healthy?

Your heart is important, isn’t it? You can always feel it. You can feel it when you are happy! It becomes sad when you are sad! It talks to you even when you are alone in bone-biting silence. It is always there for you and it will always be there for you till your last day! So, you must take care of your heart. Yes, cardio vascular workouts will do but why not make it fun? Your heart will love you back! Just eat healthy. That’s not difficult, is it? Here are a few tips to keep your heart healthy with proper diet.

Regular Meals:

Eating meals at regular intervals is the key. When you eat at regular intervals every day, the glucose level in your blood is maintained at optimal level. When you do not eat at regular intervals and there is a long gap between two meals, the blood glucose level drops. It is then that you feel like eating things which will increase the glucose level instantly. You will generally look for fatty and sweet foods. There are unhealthy foods and can increase low density lipoproteins (LDL cholesterol) that can lead to heart problems.

Maintain a Diet That is Balanced:

You need to ensure that your diet is balanced. Balanced diet never means you will give up all fats. Some fats are good. These are necessary for maintaining the high density lipoproteins (HDL cholesterol). HDL is necessary for healthy heart and it can prevent the growth of LDL. You need to eat food which will have unsaturated fat. Oily fish, olive oil, nuts and seeds and avocado are some food items which have unsaturated fat. It is essential that you keep your heart healthy with a proper diet.

Trans and Hydrogenated Fats:

These fats are made by altering vegetable oils chemically. These are solid fats. They are used mostly in cakes, some biscuits and ready to eat food. What are ready to eat foods? Fast foods as we know them in India! They make use of these Trans fats to prepare some mouthwatering food items in a very short period of time. When served hot, the fat looks like oil but upon cooling, they condense back into solid fat. Hydrogenated fats are very unhealthy especially for your heart. Avoid them as far as you can.

Control Your Salt Intake:

It is true that food we cook will have salt. However, when salt is consumed in higher quantities, cholesterol levels can go up. This will increase BP as a result of which possibilities for heart diseases and cardiac arrests increases. Ensure that you restrict your salt consumption and use other seasonings to make your food livelier.

Alcohol is Bad:

Alcohol is bad. Try to avoid it. Alcohol can increase your BP and lead to heart problems. A glass or two of red wine is OK but avoid excessive drinking.

Vegetable and Fruit Juice:

Make vegetable and fruit juice drinking your daily habit. Fruit and vegetable juice helps to maintain a healthy heart. However, if you are obese or overweight or you are suffering from high BP or if you are a diabetic, you need to consult your doctor before drinking juice! This is because; juice will generally have high sugar content, which is not good for those medical conditions.

A little bit care will make your heart healthy and strong. Adopting good dietary habits may be a little difficult but not impossible. It’s your heart. No one can take care of it but you. Keep your heart healthy with proper diet.

Reviewed By:

Dr. Kaushal M. Bhavsar (MBBS, MD)

Assistant Professor in Pulmonary Medicine, GMERS Medical College, Ahmedabad