10 steps to eat your way to a healthy heart

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

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7 Comments

  1. Madhur Satta Matka
    August 26, 06:23 #1 Madhur Satta Matka

    thanks for this information

    Reply to this comment
  2. Madhur Satta Matka
    August 26, 07:59 #2 Madhur Satta Matka

    thanks for this information

    Reply to this comment
  3. matka143
    August 26, 08:01 #3 matka143

    thanks for this information

    Reply to this comment
  4. manipur satta matka
    September 09, 13:07 #4 manipur satta matka

    thanks to this information

    Reply to this comment
  5. Tania Tikram
    November 23, 01:46 #5 Tania Tikram

    Thank you for such a detailed diet plan!

    Reply to this comment
  6. Krish
    February 24, 16:24 #6 Krish

    Thanks for your healthy diet plan

    Reply to this comment
  7. Deepak
    December 27, 12:27 #7 Deepak

    Comprehensive article! Thanks for compiling it.

    Reply to this comment

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