What To Eat For A Healthy Heart?

Healthy eating is one of the ways to keep your heart healthy. The diet for the prevention of heart disease works in many ways. It will lower cholesterol, protect the circulatory system from plaque formation and help maintain normal blood pressure.
 

Enjoy a variety of fruits and vegetables

Eat five or more servings of fruits or vegetables each day . For a portion take about 2-3 tablespoons of vegetables, 2 small fruits, such as 2 prunes or a larger fruit - apple, peach.
Fruits and vegetables contain vitamins, minerals, fiber and antioxidants that care for the heart. Fresh, frozen, canned and dried fruits or vegetables are also an option to provide the necessary portion for the day. One hundred percent natural juice and a portion of legumes
should be included in the daily menu
How can you divide the intake into five portions during the day - juice or fruit with breakfast, fruit or salad with lunch, light breakfast with raisins, vegetables or a dish with beans, lentils and canned fruit for dinner.
Beans, green beans and lentils are useful in that their energy is absorbed slowly, which is especially important for heart health. Soy consumption also has a similar effect.

Focus on choosing the right fats

There are different types of fats that have different effects on the heart.
Animal fats are associated with a potential risk of developing cardiovascular disease. Consumption of this type of fat should be reduced. Fried vegetables, confectionery covers, cakes, biscuits, chocolate, sweets, sauces and oils, which are repeatedly used for frying foods such as "fast food" and "takeaways" are the most dangerous for heart function.
Saturated fats are found mainly in fatty products of animal origin such as butter, lard, cheese, cream, whole milk, this is the fat that remains when roasting meat and fatty tissues in all types of meat, including chicken. Eating this type of fat leads to increased levels of bad cholesterol (LDL).
To reduce high levels of bad cholesterol, it is necessary to replace these fats with monounsaturated fats, such as olive oil or rapeseed oil . Omega 3 polyunsaturated fatty acids
are especially good for the heart .

 

Treat yourself to fish

Omega 3 are polyunsaturated fatty acids that are contained in fish. This makes this food especially good for the heart. In case the goals are to reduce heart crises, 2 to 4 servings of oily fish should be included in the menu for a week. In general, it is advisable for each person to provide at least one serving of oily fish per week.
Which fish are oily - salmon, herring, sardines, mackerel, sardines, trout, tuna. It does not matter whether the fish is fresh, frozen or canned, except for tuna, which should only be fresh or frozen, but not canned.

 

Basic nutrition recommendations for a healthy heart

1. Five servings a day of vegetables or fruits.
2. Eat oily fish regularly or take Omega 3.
3. Legumes and vegetables, stewed, cooked in a dry pan, with curry, chili, bolognese sauce or moussaka are one of the most suitable foods on the menu for a healthy heart.
4. The amount of legumes consumed should increase ...
5. At the expense of reduced consumption of harmful fats and products containing them.
6. It is necessary to avoid meat products such as sausages, bacon, fatty steaks. It is better to eat unprocessed meat or fish.
7. Replace animal fats with vegetable ones.
8. Eat whole grains - bread with fiber, muesli, oatmeal, brown rice and pasta.
9. Eat fruits, fruit bread, dried fruits, nuts, seeds, yogurt, whole grain biscuits with vegetable oils, high-fiber cereals.
10. Add a little salt . As a last resort, use a substitute.
11. Do not abuse alcohol, the allowed amount is 2-3 times a week for 25 g of concentrate, one beer or a glass of wine.
12. It is necessary to exercise for at least 30 minutes every day, five times a week .
13. Stop smoking.
     

In case you have started to change your diet to take care of your heart health, do it gradually . Enter only one or two of the recommendations at first. Keep in mind that the focus here is to improve the quality of nutrition, before the goal of losing unwanted weight.
 

Diets that have a yo-yo effect are detrimental to good heart health, so focus on gradual long-term diets with a permanent effect, prepared by serious specialists.
 

Activity and proper nutrition, even if it does not lead to weight loss, will improve heart health, even if the weight remains the same.
So, start the day with fruit juice and walk more.

The recommendations are from the British Diet Association