Having a healthy diet is easier said and done. Most of us are not cautious of the food to take, we are enticed to less healthy foods because they might eat to prepare. Learn to live in a good way, start planning a healthy food pyramid in your system together with a daily exercise is the most important things to achieve overall health benefits. And here are some very good tips for heart-healthy eating:
Choose your fish well
Try to have at least two servings of fish a week, and go for fish with omega-3, an essential fat necessary for good health that can’t be manufactured by the body. The best sources of omega-3 are oily fish like tuna, salmon, sardines, mackerel, and herring. Omega-3 can help blood pressure, regulate blood sugar levels, and prevent blood clots, if you have an aversion to scaly stuff, well, you can try getting omega-3 from tofu, soybeans, and walnuts, but still, fish is the best of it.
Decrease your fat intake
You don’t have to eliminate your favorite crackers or cookies during snack time. Just remember to eat fatty foods (especially commercially deep-fried and/or baked products) in moderation. Go for food with unsaturated and low saturated fats. These includes fruits, vegetables, whole grains, and low-fat or nonfat dairy products.
Avoid using salt
Salt is sodium chloride, an element needed for good health. In a normal healthy person, the kidneys help get rid of excess sodium to keep the correct balance of sodium and water. Although your body needs sodium, too much salt in your system is harmful because it needs leads to high blood pressure, which in turn causes heart disease and stroke. Try using herbs instead of salt for seasoning. Be sure to read the labels of seasoning mixes because foods such as instant soups, processed meats, and canned vegetables as there are all loaded with salt
Watch your weight
Reducing fat intake helps you lose weight and improve your blood cholesterol. Overweight or obese people actually have higher blood cholesterol than people who maintaining a healthy weight. By reducing your fat intake, you cut down on your calorie intake as well.
Go for low or no-cholesterol food
Eat fruits, vegetables, whole grains, low-fat or nonfat dairy products in increasing quantities. Consume moderate amounts of lean meat, poultry (avoid the skin, which is loaded with cholesterol) and fish. Go also for oatmeal, beans, peas, rice bran, and citrus fruits. They all contain soluble fiber, which helps lower your blood cholesterol. Eat also whole wheat breads, kidney beans, carrots, broccoli, cauliflower, and green beans. These are all rich in insoluble fiber, maintaining healthy bowel function.