Best Foods for a Healthy Heart | Simple Diet Tips for Heart Health!

Eating the right food is very important to keep your heart strong and healthy. Good food not only helps in reducing the fat inside the arteries of heart, but it also protects you from many other health problems.

Which foods can help in keeping your heart healthy.

Plant-based foods like vegetables, fruits, grains, and pulses are very good for the body. They have fiber, which helps remove bad cholesterol (LDL) from the body. This keeps the heart's arteries clean. These foods also have antioxidants, which protect body cells and reduce swelling inside the body. Vegetables and fruits have a lot of water, which keeps your body hydrated and helps in controlling blood pressure.

Choosing the Right Fats

Fats are also important, but you should eat the right kind of fats. Around 35% of your daily diet should come from fats.

Avoid:

• Too much saturated fat (found in red meat, ghee, butter, and full-cream dairy products) as they increase bad cholesterol (LDL).
• Trans fats, which are very harmful and found in biscuits, pastries, packed snacks, and deep-fried foods.

Eat Healthy Fats:

• Monounsaturated and polyunsaturated fats, found in:
  • Olive oil
  • Peanut oil
  • Sunflower seed oil
  • Soybean oil
  • Fish oil

These fats help keep the heart healthy.

Importance of Protein

Protein is very important because it gives the body strength and helps repair body tissues.

Vegetarian Sources:

Lentils

• Chickpeas
• Soybeans
• Nuts

Non-Vegetarian Sources:

• Lean meat like chicken
• Fish such as salmon, tuna, and mackerel (rich in omega-3 fatty acids, which make the heart strong)

Avoid:

• Red meat
• Processed meat like sausages and salami (high in saturated fat and salt, which are bad for the heart)

Choosing the Right Carbohydrates

Carbohydrates give the body energy, but it is important to choose the right ones.

Eat More:

• Whole grains like:
  • Brown rice
  • Oats
  • Quinoa

These have more fiber, which helps control blood sugar and improves digestion.

Avoid:

• Sugar and sweet foods, as they can quickly increase blood sugar levels and raise the risk of heart disease.
• Sugary drinks like:
  • Cold drinks
  • Packed juices
  • Energy drinks

Conclusion

If you follow these tips, your heart will stay healthy, and even people who have heart problems can feel better.

Source:- 1. https://www.nhlbi.nih.gov/education/dash-eating-plan 

2. https://www.nhlbi.nih.gov/heart-truth/eat-a-heart-healthy-diet 

3. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods 

4. https://www.nhlbi.nih.gov/resources/heart-healthy-eating-plan-fact-sheet 

5. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods