11 Min Read
Unhealthy Diet Main Cause
Healthy Diet Tips
- A balanced meal is very important. Your daily diet should contain carbohydrates, proteins, and fat in limited quantity. All are required for maintaining a healthy body. Following fad diets to lose weight would mean reducing certain food that is actually needed by the body.
- Eat more fruits and vegetable. They are a good source of minerals and vitamins needed by the body. They are not only low in calories, but also rich in dietary fiber.
- Add whole grains to your diet. Whole grains such as barley, couscous, quinoa, whole-wheat flour, buckwheat, flax seeds, oatmeal, etc. are heart healthy grains full of nutrients and fiber.
- Remove refined and processed flour from your diet. Baked food made of refined flour, cakes, white bread, corn bread, biscuits, pies, noodles should not be part of your diet.
- Limit saturated fat and Trans fat from your food. Butter, margarine, lard, creamy sauce, coco butter, shortenings, bacon fat should be avoided.
- Use olive oil, canola oil, sunflower oil for cooking. They are more heart healthy.
- Avoid deep fried foods, which are full of fat.
- Have low fat protein. Instead of whole milk, have skimmed milk, skinless chicken breast, low fat dairy products, egg whites, legumes, flax seeds, walnut etc.
- Substitute animal protein to plant protein. Plant protein like beans, lentils, peas, soya bean and its products are a good source of protein. They have no cholesterol and have no fat in them.
- Less salt in food is the way to go. Reduce the salt and sodium intake for it can raise blood pressure and be a high risk for cardiovascular disease. Season the food with herbs and spices instead of salt
- Cut down on canned and processed food as they have high salt content and additives that can be harmful.
- Reduce sugar intake. Substitute it with natural forms of sugar like honey, which is healthier.
- Plan your daily meals and cook instead of eating packaged food or at restaurants. Cooking will ensure you are using healthy ingredients for your meal.
- Limit your portions. Do not fill your plate with more food as it will increase your fat and calories. Choose healthy food in limited portions.
- Moderate consumption of red wine can raise your good cholesterol. It also prevents artery damage and reduces blood clot.
- Eat a small slab of rich dark chocolate every day. It has flavonoids that prevent heart diseases.
- Have nuts like almonds, pecan, walnut, etc. that are good for the heart. It helps reduce bad cholesterol.
- Have a healthy breakfast with low fat protein, whole grain, low fat diary, and fruits. It is the first meal of the day and should not be skipped.
- Sip green tea daily. Green tea has nutrients good for the heart.
- Quit smoking for a healthy heart. The tobacco smoke that goes in can clog your heart.
While many of these tips may sound childish to you, following them will take you a long way. Often we over look the simplest of tips that can indeed benefit us profoundly. A healthy body needs a healthy heart. Nurture and pamper your heart, starting today!