10 steps to eat your way to a healthy heart

September 06 10:50 2017 by admin Print This Article

1. Skip the fat -Avoid
• Fatty cuts of meats
• Rich dairy products
• Heavy dressings
• Saturated fats
• Food high in sugar

2. Add the lean -Include
• Lean meats like fish and poultry
• Unsaturated fats
• Vegetable-based oils(olive and canola)
• Fruits
• Vegetables
• Beans

3. Junk the junk food
• Packaged snacks
• Bakery goods
• Sodas
• Fried snacks
• Chocolates and candy
• Foods made with hydrogenated oil

4. Fill up on fiber
• Oatmeal
• Barley
• Beans
• Okra
• Eggplant
• Citrus fruits

5. Replace refined grains with whole ones
Say no to
• White bread
• Pastries
• White pasta
• Refined rice
• Refined sugar
• Refined flours

Say yes to
• Whole grains, such as brown rice
• Wheat berries
• Quinoa
• Whole-wheat pastas

6. Go omega
Omega-3 fats
• lower levels of triglycerides
• lower blood pressure
• prevent irregular heart rhythms
• found in fish, flaxseed oil, canola oil and walnuts

7. Get nutty
• Nuts contain heart healthy monounsaturated fats
• Eating nuts two to four days per week leads to lower incidence of heart disease
• Take your choice of walnuts, pecans, almonds, hazelnuts, pistachios etc

8. Get those leafs in
• Eat at least five portions of a variety of fruit and vegetables a day
• They’re a good source of fibre, vitamins and minerals
• Eat a good balance of different coloured veggies
• Don’t forget the greens

9. Keep track of the numbers
• Maintain a log of calories
• Monitor blood pressure
• HDL (high density cholesterol) should be greater than 60mg/dl
• LDL (low-density cholesterol) should be less than 160 mg/dL
• TG (triglycerides) should be less than 200 mg/dL
• Check sugar levels

10. Tips to maintain a healthy diet
• Keep track of your meals
• Preplan menus
• Keep your house junk food free
• Make healthy snacks of fruits and vegetables
• Make meals inviting and appetizing
• Read labels

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.

Chennai – 044 4000 6000 • Trichy – Cantonment – 0431 4077777 • Trichy – Heartcity – 0431 4003500 • Trichy – Tennur – 0431 4022555 • Hosur – 04344 272727 • Salem – 0427 2677777 • Tirunelveli – 0462 4006000 • Bengaluru – 080 6801 6801