Limit red meat
Red meat can be high in saturated fat, which can raise cholesterol levels. Opting for leaner protein sources like poultry, fish, and plant-based proteins can reduce your intake of these unhealthy fats and benefit your heart.
Nutrition and Diet
Limit saturated fats
Saturated fats found in certain meats, dairy products, and processed foods can raise cholesterol levels. Limiting these fats is important for maintaining a healthy heart.
Consider omega-3 supplements
If your diet lacks sufficient omega-3 fatty acids, found in fish and some plant sources, omega-3 supplements can be a beneficial addition. They support heart health by reducing triglycerides and lowering the risk of arrhythmias.
Follow a plant-based diet
A plant-based diet centered around plants is rich in vitamins, minerals, fiber, and antioxidants, and low in saturated fats. Incorporating more fruits, vegetables, legumes, and whole grains into your diet can improve heart health.
Limit sugar intake
Limit sugar intake. Excessive sugar intake can lead to obesity, inflammation, high triglycerides, and diabetes, all of which increase the risk of heart disease. Limit sugary beverages, sweets, and processed foods with high sugar.
Keep a food diary
Maintaining a food diary can help you track your eating habits and make healthier dietary choices. It’s a useful tool for managing weight, a key factor in heart health.
Avoid crash diets
Crash diets can be harmful to your health, especially your heart. Opt for a balanced diet with a variety of nutrients to support heart health and maintain a healthy weight.
Use heart-healthy cooking methods
Healthy cooking methods like baking, broiling, steaming, and grilling are healthier alternatives to frying. These methods help retain the nutritional value of food and reduce unhealthy fat intake.
Choose whole grains
Whole grains are a vital source of fiber, which helps lower your risk of heart disease. Switch to whole-grain bread, pasta, cereal, and rice. The fiber in whole grains helps control blood cholesterol levels and keeps you feeling full, which can aid in weight management. Incorporate quinoa, barley, and oats into your meals for variety.
Use cooking oils wisely
Replace saturated fats like butter with healthier cooking oils such as olive oil or canola oil. These oils are higher in monounsaturated and polyunsaturated fats, which are better for heart health. However, all fats are high in calories, so use them in moderation.