It is clear as crystal – your daily diet has a profound effect on Austin Wildlife Removal and mental health. When combined with a regular physical exercise routine, adequate sleep and minimal-stress lifestyle, you pave way towards a long and healthy life!
Concerning cardiovascular health, it’s a well-known fact that a healthful diet comprising of specific heart-friendly foods work wonders to keep heart diseases at bay. With cardiovascular diseases being the numero uno killer of women and men globally, it is important to keep a healthy heart by consuming foods that help lower cholesterol levels, control blood pressure and blood sugar levels and keep a healthy body weight. Here are a few heart-healthy tips that work towards preventing heart diseases.
1. Control your portion size
Eating right begins with eating the right size! Consider using a small plate to control your portion size. Incorporate larger portions of produce, while lowering the parts of processed foods. It’s a good idea to track the amount of portions or servings that you consume. For starters, use a measuring cup, spoon or scale to monitor the size and weight of your portions. Reduce unhealthy fats
Saturated and trans fats increase the levels of’bad’ cholesterol – Low-Density Lipoprotein (LDL) – in your body, thereby increasing the risk of cardiovascular diseases. Work towards limiting or completely cutting out trans fats from your diet. Limit your consumption of packaged or processed foods such as chips and cookies. Replace solid fats such as butter and hydrogenated margarine with liquid vegetable oils like olive oil or sunflower oil. You could even swap whole milk with low fat or skimmed milk.
3. Incorporate healthy fats Omega 3 fatty acids, Omega 6 fatty acids and monounsaturated fats work towards increasing HDL (High-Density Lipoprotein) cholesterol levels that are beneficial for the heart. Fatty fish such as salmon, trout and herring are rich sources of Omega 3 fatty acids. Citrus oils and soy nuts are great sources of Omega 6 fatty acids, while peanuts, pecans, almonds, cashews and avocados are good sources of monounsaturated fats. A simple way to add healthy fat to your diet is to grind flaxseed and add it to cereals, breakfast mixes or some other baked foods. However, the key is moderation; all types of fats have a high calorie count.
4. Consume low-fat proteins
Lean meats like poultry and fish, eggs and low-fat dairy products such as skimmed milk are excellent sources of low-fat protein. As mentioned before, fatty fish such as salmon, herring and mackerel are rich sources of Omega 3 fatty acids. Alternatively, you can eat flaxseed, canola oil, walnuts and soybeans for vegetarian sources of Omega 3 fatty acids. You can completely substitute animal protein for plant protein by using legumes such as beans, lentils and peas. These are great sources of protein, contain less fat and no cholesterol. Indulge in fruits and vegetables
Besides being super-rich sources of dietary fiber, vitamins and minerals, fruits and vegetables are low on calories and may curb your pangs for high-fat foods such as processed foods and snacks. Always keep a bowl of fruit or a box of cut vegetables handy in the fridge for some healthy snacking, or to whip up a fresh salad! Contain vegetables, particularly leafy vegetables, into your cooking. Add legumes such as beans, lentils and beans to your diet. Carrots, tomatoes and celery are rich in insoluble fiber whereas berries, citrus fruits, beans, nuts, apples and pears are rich in soluble fiber. Both kinds of fiber are heart-healthy.
Whole grains are rich sources of fiber and other vital nutrients that help in regulating blood pressure, thereby maintaining a healthy heart. Substitute white rice and refined flour products such as white bread, biscuits etc with whole wheat flour, whole grain bread, oatmeal, high-fiber cereals, and whole grains like brown rice. Reduce your sodium intake
High sodium levels can increase your blood pressure, thereby increasing the risk of cardiovascular diseases. Limit your sodium intake by decreasing the amount of salt and salty foods in your daily diet. Avoid foods and condiments with higher sodium content such as table salt, canned soups and foods, soy sauce and tomato juice. Replace them with spices and herbs, low sodium labelled foods and sauces and salt substitutes.
Besides following a heart-healthy diet, it’s important to lead a stress-free life, together with adequate physical activity and controlled sleep to keep your body energized, your mind fresh and your heart ever-healthy!