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8 Diet Tips for Preventing Heart Disease


Although it may be that you know that eating certain foods can increase your risk of heart disease, often you find it difficult to change your eating habits.Here are eight healthy heart diet tips.Once you know which foods to eat and which foods should be restricted, you will be at the stage of the diet to prevent heart disease.

1. Control your portion size

How much you eat is as important as what you eat. Your plate is fully charged, then eating until you feel full can cause eating more calories than you should. The portions served in restaurants are often more than people need.

Use a small plate or bowl to help control your meal. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and lower portions of high-calorie foods and lower sodium, such as processed foods, or fast food. This strategy can shape your diet according to your waistline.

Track the number of servings you eat. The size of the presentation is a certain amount of food, which is determined by general measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or the size of a piece of hockey. One serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards.Assessing the presentation size is the skill learned. You may need to use a measuring cup and spoon or scale until you feel comfortable with your judgment.

2. Consume more vegetables & fruits

Vegetables and fruit are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruit contain substances found in plants that can help prevent cardiovascular disease.Eating more fruits and vegetables can help you eat low-fat foods, such as meat, cheese and snacks.

Showing vegetables and fruit in your food can be easy. Keep vegetables washed and cut your refrigerator for a quick snack.Keep the fruit in a bowl in your kitchen so you will remember to eat it. Choose a recipe that has vegetables or fruits as the main ingredients, such as stir-fried vegetables or fresh fruit mixed into a salad.

3. Choose whole grains

Whole grains are a source of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in healthy heart foods by making simple substitutions for processed wheat products.Or be challenging and try a handful of new wheat, like whole wheat, quinoa or barley.

4. Limit unhealthy fats

Limiting the saturated fat you eat is an important step to reduce blood cholesterol and reduce the risk of coronary artery disease. High blood cholesterol levels can cause plaque buildup in your arteries, called atherosclerosis, which can increase the risk of heart attacks and strokes.

The best way to reduce saturated fat and trans fats in your diet is to limit the amount of solid fat - butter, margarine and butter - you add food when cooking and are served. You can also reduce the amount of saturated fat in your diet by cutting fat from your meat or choosing lean meat with less than 10 percent fat.

You can also use low-fat substitutes if you allow a healthy heart diet. For example, add your roasted potatoes with low-sodium salsa or low-fat yogurt rather than butter, or use whole fruit slices or low-sugar fruit spread on your toast as a substitute for margarine. You might also want to check food labels for some cakes, crackers and chips. Many of these snacks - even those labeled "low fat" - can be made with oils that contain trans fats.

One indication that food contains some trans fat in it is the expression "partially hydrogenated" in the ingredient list. If you use fat, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, are also a good choice for a healthy heart diet. When used as a substitute for saturated fats, monounsaturated and polyunsaturated fats can help reduce your total cholesterol. But moderation is very important. All types of fat are high in calories.

An easy way to add healthy fats (and fiber) to your food is ground flaxseed. Flaxseed is a small brown seed that is high in fiber and omega-3 fatty acids. Studies have found that flax seeds can help lower cholesterol in some people. You can grind the beans in a coffee grinder or food processor and stir one teaspoon into yogurt, apple sauce or hot cereal.

5. Choose a low-fat protein source

Meat, poultry and fish, low-fat dairy products and eggs are some of your best protein sources. But be careful choosing low fat choices, such as non-whole milk skim milk and skinless chicken breast rather than fried chicken bread.

Fish is another good alternative to high-fat meats. And some types of fish are rich in omega-3 fatty acids, which can reduce blood fat called triglycerides. You will find the highest amount of omega-3 fatty acids in cold water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Peas - nuts, peas and lentils - are also good sources of protein and contain little fat and do not contain cholesterol, making it a good meat substitute. Replacing plant protein for animal protein - for example, soy burgers or nuts for hamburgers - will reduce your fat and cholesterol intake.

6. Reduce sodium in your food

Eating lots of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a healthy diet to prevent heart disease. The Department of Health in the United States recommends:
Healthy adults don't have 2,300 milligrams (mg) of sodium per day (about one teaspoon of salt)People aged 51 or older, African-Americans, and people who have been diagnosed with high blood pressure, diabetes or chronic kidney disease do not have 1,500 mg of sodium per day.Although reducing the amount of salt you add to food at the dinner table or while cooking is a good first step, most of the salt you eat comes from canned or processed foods, such as soups and frozen dinners. Eating fresh food and making your own soup can reduce the amount of salt you eat.

If you like canned soup and fast food, look for those with low sodium. Beware of foods that are claimed to be lower in sodium because they are seasoned with sea salt instead of ordinary table salt - sea salt has the same nutritional value as ordinary salt.

Another way to reduce the amount of salt you eat is to choose Your seasoning carefully. Many herbs are available in a low-sodium version, and substitute salt can add flavor in your food with less sodium.

7. Make Daily Menu Planning

You know what foods you should display in a healthy heart diet and which should be limited. In diet tips to prevent this seventh heart disease, it's time to plan a daily menu using the six strategies listed above. When choosing foods for every meal and snack, emphasize vegetables, fruits and seeds.

Choose a source of lean protein and healthy fats, and limit salty foods. Pay attention to portion sizes and add variations to your menu choices. For example, if you roast salmon one night, try the black bean burger the next night. This helps ensure that you will get all the nutrients your body needs.Diversity also makes your food and snacks more interesting.

8. Every now and then you do your favorite or favorite

A candy or a handful of potato chips won't thwart your heart's healthy diet. But don't let that be a reason to give up on your healthy eating plan. If your love for sweets or other hobbies that you have left behind for a long time then you want to do it occasionally, it certainly won't be why what's important is that you eat healthy food most of the time.

Apply eight diet tips to prevent heart disease as described above. You will find that healthy heart food can be done and enjoyable. With planning and some simple substitutions, you can eat while still not avoiding common tastes.

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