6 Ways to Prevent Heart Disease Using Your Diet
By Brandi Swieter
Heart disease impacts millions of people even though it’s a very preventable problem. With a few lifestyle changes and some diet upgrades, individuals looking to keep heart disease at bay have a far greater chance of doing so. There are six ways to prevent issues with the heart through diet alone.
Avoid Saturated Fats
Saturated fats are bad for the heart, often clogging the arteries as they are difficult for the body to break down. Countless foods contain these types of fats, making it difficult for people to steer clear. Finding options with unsaturated fats is the better choice, as these are not harmful to the heart.
Use a Smaller Plate
Too many people overeat simply because they grab a large plate. They fill their plates full and feel like they have to eat every last bite. Being overstuffed and consuming too many calories can place strain on the heart. Using a smaller plate ensures people cut back on their portions and do not eat as much.
Choose Whole Grains Over White
To reduce blood pressure and therefore help heart health, whole grains should be the grain of choice. White bread and rice do not have the same benefits. Whole grain options are the healthy selections. There is even whole-wheat flour and whole-grain pasta. Along with oatmeal and high-fiber cereal, these are the best options.
Eat Fish Twice a Week
Many people do not make fish a regular part of their diet. With the omega-3 fatty acids within several types of fish, which benefits the heart, this food should be a regular meal on everyone’s menu. Fish should get consumed at least twice a week to reap the benefits.
Limit Red Meat Choices
Lean meat is the type to choose, as it is far better for the heart and overall health. Red meat has far too much bad cholesterol and high levels of saturated fat. People who tend to choose steak and burgers over turkey and chicken need to rethink their choices.
Choose Fresh Veggies Over Canned
Canned vegetables often contain higher amounts of sodium than people realize. That is why many people end up enjoying canned options better. They may be more flavorful and even seasoned. Fresh veggies are the better choice as they do not contain the added sodium that can hurt the heart. They can still be seasoned or dipped in a healthy homemade dip for better flavor.
Those who consume a diet rich in healthy foods with beneficial ingredients for the heart can lessen their chances for developing heart diseases. Eating healthy may not be everyone’s first choice, but those who want improved heart health need to at least implement a few healthy choices into their meal plan.
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