Heart related diseases are said to be a leading cause of
death among both men and women, and claims more lives all forms of cancer put
together. Keeping your heart beating healthily is not only gained from
indulging in regular exercise. With overweight and obesity listed as the top
causes of heart diseases, practicing a healthy diet plan becomes important to
keep your heart healthy.
1.
Eat a well-balanced
diet: eating meals made up of portions of all the food groups is necessary
to keep your heart in good condition. The food groups include protein (obtained
from lean meat, fish, dairy products and some vegetables), unsaturated fat,
carbohydrates or starchy foods (potatoes, bread, rice, cereals etc.), fruit and
vegetables.
2. Cut down
on high sugar foods: Taking in foods or drinks high in sugar levels will
mean the body taking in high levels of calories. Sugar requires little or no digestion for your
body to absorb the sucrose and glucose derived from it, thus excess calories (sugars
are often high in calories) in your body are turned into unwanted fat, a cause
of obesity.
3. Reduce
fat in your meals: The body needs a certain amount of fat however, it is no
secret that most people turn to consume a lot of fat, especially from meat.
Reducing fat intake is a necessary step to managing the body’s cholesterol
levels and bringing the risk of heart diseases to the minimal.
Too much saturated fat can
increase deposits in your arteries and lead to heart disease.
4. Eat a lot
of fruits and vegetables: Fruits and vegetables have been identified as
part of the meals that prevent us from getting trapped with heart diseases. Fruits
and vegetables have been proven to reduce high blood pressure.
However, it is advised to eat different
types of fruits and vegetables to make sure you get a variety of vitamins and
minerals.
5. Reduce
salt level in diets: The more salt you eat, the higher the risk of being
expose to an irregular blood pressure. High blood pressure is a possible
product of high salt intake, and high blood pressure is a risk factor for an
unhealthy heart condition. High blood pressure means the heart working extra
hard to push blood around the body.
At most six grams of salt a day is what the
body needs
6. Moderate alcohol intake: Alcohol has some
beneficial effect on the risk of heart disease for both men and women. Some moderate
intake of alcohol may have some potential health benefits. Red wine for
instance have been identified to contain some protective factors like
antioxidants.
According to some current guidelines for
alcohol intake in Australia, it is recommended that no more than two standard
drinks per day for men and one for women is enough to reduce the risks of harm.
So
if you are running to the gym to keep your heart in good condition and not
practicing a healthy diet plan, know that you are not doing yourself any good. Trust
hellofood to deliver all your needs to your doorstep as you begin a good diet
plan to keep your heart healthy.
Download the Hellofood app on google store or
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Courtesy: Twitter: @hellofoodghana Facebook:
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