Meal Plan

How to Eat Heart-Healthy


Foods That Help Prevent Heart Disease


What to Eat After A Heart Attack


How to Eat Heart-Healthy

Manage How Much You Eat

What you eat and the quantity of your serving is equally important. Using a small plate or bowl will greatly aid in controlling how much you eat. Overfilling your plate, eating for another round, and consuming until you are satiated will result to consuming more than enough calories you need.

Make Day-To-Day Menus

Emphasize on choosing vegetables, fruits, and whole grains when deciding on foods for each meal and snack. Go for sources of lean protein and healthy fats, and avoid salty foods. Include variation to your menu options and be mindful of your portion sizes.


Eat Plenty of Fruits and Vegetables

Fruits and vegetables have substances that may aid in preventing heart disease. For quick snacks, have your vegetables washed and cut, and kept in the refrigerator. Have some fruits in a bowl so you won’t forget to eat them. Eat viands that have vegetables or fruits as the main ingredients.

Choose Whole Grains

Good sources of fiber such as whole grains regulate blood pressure and heart health. By making simple substitutions for refined grain products or trying out new whole grains such as whole-grain farro, quinoa, or barley, the amount of whole grains in a heart-healthy diet can be increased.


Avoid Unhealthy Fats

Lowering your blood cholesterol by avoiding your intake of saturated and trans fats lowers your risk of coronary heart disease. Atherosclerosis, the buildup of plaques in your arteries caused by high blood cholesterol, raises your risk of heart attack and stroke.

Removing fat from meat or selecting lean meats with less than 10 percent fat will lessen the amount of saturated fat in your diet. When cooking and serving, minimize the use of butter, margarine, and shortening.

For a heart-healthy diet, use low-fat substitutions for your condiments such as putting slice whole fruit or low-sugar fruit spread on your bread instead of margarine.

Also watch out for food labels of some pastries and biscuits. Some of these – even those labeled “reduced fat” – are possibly made with oils comprising trans fat. The phrase “partially hydrogenated” located at the ingredients list is one clue that a food contains trans fat.

Adding ground flaxseed in your diet is an easy way to consume healthy fat and fiber. Flaxseeds contain high fiber and omega-3 fatty acids. You can easily include flaxseed in your diet by grinding the seeds in a coffee grinder or food processor and stirring a teaspoon of them into yogurt, applesauce or cereal.

Select Sources of Low-fat Protein

The best sources of protein can be found on lean meat, poultry and fish, low-fat dairy products, and eggs. Another good substitute to high-fat meats is fish. There are also certain types of fish rich in omega-3 fatty acids and can reduce blood fats called triglycerides. Cold-water fish such as salmon, mackerel, and herring contain the highest amounts of omega-3 fatty acids. Flax seed, walnuts, soybean, and canola oil are other sources of omega-3 fatty acids.Other good sources of protein and contain less fat and no cholesterol include legumes such as beans, peas, and lentils which make up as good meat alternatives and will lessen your fat and cholesterol intake and increase your fiber intake. For example, soy or bean burger for a hamburger.


Minimize Your Sodium Consumption

Reducing sodium is an essential part of a heart-healthy diet and consuming plenty of it can cause high blood pressure an raises your risk of heart disease. It is recommended by the American Heart Association that adults should have no more than 2,300mg (1 teaspoon) of sodium a day.

Carefully selecting your condiments is another way to lessen your salt intake. There are reduced-sodium versions of condiments, and using salt alternatives can also add flavor to your food with less sodium.

Foods That Help Prevent Heart Disease

Oily fish

Mackerel, sardines, tuna, and salmon contain omega-3 fatty acids and this kind of fat is proven to reduce triglycerides and raise HDL-cholesterol levels, enhance blood vessel elasticity and thins the blood, therefore causing it to don’t clot and block blood flow.


Some vegetables oils

Corn, soy and safflower contain omega-6 fatty acids, and canola and olive oil contain omega-3 fatty acids. All of these aids contributes to lowering LDL cholesterol when used in place of saturated fats such as butter.

Fruit and vegetables

Fruits and vegetables contain antioxidants that protects cardiovascular disease. These are also important sources of folate, which contributes in reducing the blood levels of the amino acid homocysteine, that is thought to be linked to lead to cardiovascular disease.


Fiber

Foods with fiber can be found in whole grain cereals, fruits and vegetables.

Unrefined carbohydrate sources with a low glycaemic index

People susceptible to diabetes are advised to eat whole grain breads and breakfast cereals, legumes, certain types of rice and pasta because they keep blood sugar levels in check.


Legumes and soy

It has been proven that soy protein lowers LDL cholesterol levels, especially if blood cholesterol levels are high.

Nuts and seeds

Nuts and seeds are also a good source of dietary fiber and plant-based proteins. Though they should be eaten in small portions as they are high in kilojoules.


Tea

Antioxidants in tea aids in the prevention of the buildup of fatty deposits in the arteries and may also act as an anti-blood clotting agent and enhance the enlargement of blood vessels to give way to increased blood flow.

Red wine

Grapes are rich in many antioxidants. These include resveratrol, catechin, epicatechin and proanthocyanidins. These antioxidants, especially resveratrol and proanthocyanidins, are believed to be responsible for the health benefits of red wine.

Proanthocyanidins may reduce oxidative damage in the body. They may also help prevent heart disease and cancer. Resveratrol has been linked with many health benefits, including fighting inflammation and blood clotting, as well as reducing the risk of heart disease and cancer.


Foods containing vitamin E

Vitamin E is an antioxidant that contributes in the protection against “bad” cholesterol. Avocados, dark green vegetable, whole grain products, and vegetable oils are good sources of vitamin E. Rather than taking supplements, it is better to consume foods with vitamin E as supplements do not provide the same protective effects.

Garlic

Allicin, a compound found in fresh garlic, can aid in reducing blood cholesterol levels.


Foods enriched with plant sterols

Taking two to three serves of food enriched with phytosterols/stanols such as margarine spreads, reduced-fat yogurts, milk, and breakfast cereals daily reduces LDL cholesterol levels by approximately 10 percent.

What to Eat After A Heart Attack

Consume five servings of vegetables and two servings of fresh fruit every day.​


Pick whole grain types of breads, cereal, pasta, rice and noodles.

Go for lean meat trimmed of fat and poultry without skin, and minimize intake of processed meats including sausages, and deli meats, such as salami.


Eat two to three servings (150 g) of fresh fish and seafood every week.

Add legumes such as split peas, lentils, and beans in at least two meals a week.


Consume up to six eggs every week.

Minimize takeaway foods such as hamburgers, pizza, and pastries.


Restrict salty, fatty and sugary snack foods such as cakes, biscuits, candies, and chocolate.

Select reduced fat milk, yoghurt, cheese or calcium alternatives.


Go for healthier fats and oils for cooking, spreads, dressings and mayonnaises. A few ideal options would be canola, sunflower, soybean, olive, sesame and peanut oils.

When snacking on nuts, choose the plain and unsalted ones.


Drink mostly water, and keep away from sweetened drinks. Go for caffeinated drinks like coffee and tea in moderation instead.

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