Heart Healthy Diet Tip

Chronic diseases, including heart health, can often be prevented through smart dietary and lifestyle choices. The below guidelines are designed to help lower potential risk factors for heart disease, such as diabetes, high cholesterol, obesity, and high blood pressure.

  • Focus on healthy, whole foods, especially vegetables and fruits, which are rich in nutrients and phytonutrients. Avoid eating too much processed junk food and sugary drinks.
  • Steady your blood sugar – Aim to include protein, fat, and healthy carbohydrates in every meal or snack. Avoid eating carbohydrates alone; this causes spikes and crashes in blood sugar, which can potentially lead to insulin resistance (diabetes) over time.
  • Increase your fiber intake – Soluble fiber improves resistance and cholesterol levels (lowers total and LDL “bad” cholesterol). Eat foods like veggies, nuts, seeds, and fruits like berries.
  • Increase Omega-3’s – These are anti-inflammatory, increase HDL “good” cholesterol, and lower LDL cholesterol. Salmon, sardines, flaxseeds, walnuts, avocados, eggs, olive oil, and avocado oil are great sources.
  • Eliminate trans-fat (hydrogenated fat) – These are pro-inflammatory, slow your metabolism, cause weight gain, and have negative effects on cholesterol. Trans fats may be labeled as hydrogenated fats, so watch out for both on food labels.
  • Reduce alcohol intake – Alcohol can raise blood sugar, triglycerides, and blood pressure and contribute to fatty liver disease.

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