We all know that healthy food habits lead to a better health.
If we follow a healthy eating pattern we’ll not only improve our body but our health as a whole. We can even modify our diet so we can improve some processes or prevent some diseases. We can get a better life just by modifying our eating habits.
Today we’ll show you a curated selection of the best foods to improve your heart’s health.
So, let’s take a look at these 5 heart-healthy foods to lower the risk of heart disease.
- Vegetables and fruits
Both are sources of vitamins and minerals.
Not only that, but fruits and vegetables are a great source of antioxidants. These antioxidants struggle against the action of free radicals and help prevent heart diseases and cancer. Adding a mixture of fruits and vegetables to your diet will help you control your weight and your blood pressure.
- Whole Grains
Whole grains are excellent sources of dietary fiber. Dietary fiber enhances blood cholesterol levels and lower risk of heart disease, stroke, obesity and type 2 diabetes. It also makes you feel full, so you eat fewer calories, leading to a healthy weight.
You should try to mix whole grains with refined grain products or try to add whole grains while removing refined ones.
Whole grains (rice, oat, corn) contain the entire grain; the bran, germ, and endosperm, while refined grains have been milled into flour.
- Beans and Legumes
They are special in minerals and fiber without the saturated fat observed in some animal proteins.
They also contribute with omega-3 fatty acids, soluble fiber, and calcium.
Beans and legumes improve your blood cholesterol and help keep you feeling full longer.
Soy provides high-quality, plant-based protein used to replace meat products (high in saturated fat).
Soyfoods are low in saturated fat and high in polyunsaturated fat. By providing omega 3 fatty acids they can reduce cholesterol levels.
You can try organic silken tofu or soy milk.
You can even mix soy milk in a bowl of oatmeal or whole-grain cereal.
Fish is a healthy source of protein and it’s not high in saturated fat. It is also a good source of omega-3 fatty acids (decrease the risk of arrhythmias which can lead to sudden death).
Fatty fish like salmon, sardines, and tuna are high in omega-3 fatty acids.
You should eat fish twice a week.
Last but not least. You must control your portion size.
How much you eat is as important as what you eat.
Use small dishes to trick your brain to believe you are eating a huge portion.
You should never eat to full. Always leave an “empty” space in your stomach. Eat till you get satisfied, not full. By doing this you’ll teach your body a new habit leading to a better lifestyle.
Heart-Healthy Foods list
- Fresh vegetables (tomatoes, cabbage, spinach, broccoli)
- Frozen vegetables without added butter or sauces
- Fresh fruits (oranges, apples, berries)
- Fat-free or low-fat soymilk with calcium
- Whole grain cereals
- Whole grains (rice, oat, corn)
- Seafood and shellfish (mackerel, salmon, tuna, whitefish)
- Chicken and turkey breast without skin
- Beans, lentils, and peas
- Nuts and seeds
Healthy eating patterns maintain a healthy body and can help prevent and reduce the risk of heart diseases.
It is not difficult, it’s just a matter of habits. Start by adding fruits and vegetables to your breakfast and lunch. Get some whole grains in the afternoon and finish the day with fish, soy, or legumes.