Heart Healthy Diet

 

Heart healthy diet 

This is another valid and important blog 

Which emphasize on tha diet of heart patients.it includes diet which is more 

Healthy for tha heart and by following it 

We all will be in safe zone from the one 

Of tha most dangerous and killer disease .

Introduction

If you’re looking to live as long and healthy a life as possible, there are certain things you can do to help ensure that you’ll have as many good years ahead of you as possible. One of the best things you can do to ensure that your heart stays healthy is to stay on top of your diet, ensuring that it includes the right amounts of each nutrient and avoids foods high in saturated fats and sodium, which can lead to high blood pressure or other cardiovascular issues.

Healthy Diet

healthy diet involves plenty of fruits, vegetables, lean meats and fish, low-fat dairy products and whole grains like quinoa and brown rice. Additionally, you should avoid unhealthy fats (such as saturated fats found in animal products) to lower your risk of high cholesterol, heart disease and stroke. While it’s important to eat healthy foods like these every day, here are five specific heart-healthy diet tips that can help you live longer and stronger.

mediterranean-style diet

A question that i get all the time is

how can i kick start my diet

now being the new new year of 2023

i want to start with three basic steps

so we focus on a  of eating for optimum heart health

the mediterranean diet is

abundant in following substances

fruits and vegetables grains

fish, extra virgin olive oil nuts and seeds.

Meatless meals 

so starting off with eating more

meatless meals will definitely get you

closer to heart health incorporating

beans legumes any kind of nuts and seeds

and meatless products like tofu tempeh if

you want to get adventurous into your

diet a little more regularly

i generally say start with one meatless

meal a week.

Replacing a meal of meat ideally red

meat with a meatless meal my second goal

or second way to kick start your new

year of 2023 would be to include more

fruits and vegetables in your diet.

Fruits and vegetables 

eventually we want to get to a goal of a

fruit and a vegetable with every meal

that may seem unattainable so we just

start with what we're what we're doing

now and maybe double the amount of

fruits and vegetables you're having so

if you're having fruits and vegetables

only two to three times a week

shoot for one fruit or vegetable every

day. Eat at least 8 portions of fruits and vegetables everday.

so just try to work on formulating meals around fruits and vegetables as opposed to formulating around meat and starch and my third goal would be to eat more fish so fish is a great source of protein and has

abundant amount of omega-3 fatty acids.

Omega 3

if you're choosing oily cold water fish omega-3 fatty acids help in regards to heart health they keep your arteries more smooth help decrease inflammation decrease blood

triglyceride values which are fats found

in our blood.

Fish intake is good for better heart

so the euler fish have the omega-3

but the non-oily white fish or shellfish

are much lower if don't have it may not

have any omega-3 at all but are still

excellent protein choices especially

when compared to red meat

so overall increasing your fish intake

will get you closer to a better heart

and better health in the new year

commonly i get asked if

a vegetarian completely vegetarian diet

is essential for heart health and i

would say the answer is no you do not

need to be completely vegan or

vegetarian which is when you avoid

animal products completely i think a safe there is a safe.

amount of some animal product you can

have in your diet the mediterranean diet

does include some of those animal

products it's just in moderation

if you choose to be vegan or vegetarian

for other reasons other than heart

health there's certainly many ways you

can do that and be as healthy as you

possibly can meeting with a dietitian can help you make sure you meet all your essential essential nutrient needs.

Best fruits for heart patients 

Best prescribed fruits for heart patients are the blueberries, strawberries, raspberries.

Avoid fats

if you choose to be vegan or vegetarian

but it's not essential for heart health

another common question i get asked is

about fats and oils should be they

should they be completely avoided

oils and fats provide you essential

fatty acids which are essential for our

health even our heart health it's the

type of oil and fat you're using that's

really important so choosing mono and

poly unsaturated fats which are mainly

plant-based fats not all plants fats are

good so we want to avoid plant fats that

are more saturated at room temperature

like a palm oil coconut oil. 

Liquid plant fats 

we want to choose more liquid plant fats

such as extra virgin olive oil nut oil seed oils nuts olives avocados those provide

essential fats essential fatty acids and are not detrimental to our heart health during

this time of covid we've definitely seen some dietary changes occur across the board which have led to maybe some weight gain and unhealthy health outcomes

so we want to focus on

making one big change that will impact

your heart health and overall health

that you've been noticing covet has

brought about so such as snacking if

you're noticing that you're stacking

more maybe make a goal of trying to

include more healthy snacks into your

diet so healthy snacks would include

things like fruits and vegetables nuts

and seeds and grains.

Replacing unhealthy by healthy 

so starting with replacing one outfit

unhealthy snack with a healthy snack a

day if it's meal timing that has been

thrown off to the due to the pandemic

trying to look at better structure of

your meals so maybe setting times for

your meals and trying to limit snacking

in between or even set times aside for

snacks

and third might be portions so you might

be eating larger portions than you

normally are because you're cooking more

or ordering in more.

Using smaller plates or bowls

whatever the case might be

take a look at how much you are eating

and make a conscious effort to make a

slight reduction usually by

10 to 25 of your normal intake so

looking at just using a smaller plate a

smaller bowl if you're not eating plates

or bowls or maybe eating just right out

of a container of the the meal that you

may have had delivered trying to put it

in a smaller plate or bowl to be able to

have a better understanding of how much

you're actually eating i wish everybody

a healthy and happy and heart-friendly 2023.

Perfect Diet plan

This is perfect diet plan which i listed by doing well research and discussing it with the physicians and nutritions

Of cardiac department.

please keep in mind that any change can

make a big impact to focus on small

changes and add as you go and those will

make the best long-term outcomes.