Healthy Heart Diet For A Safe Life

Wellness

oi-Suparna Chakaraborthy

By Suparna Chakaraborthy

Friday, January 28, 2011, 13:09

According to a report, 60% of Indian population was suffering from heart disease in India, half of who died out of heart attack. Weak heart is one of the most common problems in India and in US as well. One of the major reasons for weak heart and heart diseases is fat high rate of cholesterol, weight gain and eating disorders. Diet is the only way to keep heart healthy. Heart healthy diet is the need of the hour and should be started being followed specially by individuals who are into office job and have less of physical activity.

Here are some heart healthy diet -

1.Low Cholesterol Diet – The best way to control and lower cholesterol is to take control over the intake of saturated and solid fat. One needs to check the consumption of butter, mayonnaise etc. High cholesterol gets collected in your heart and makes it difficult for it to work. To reduce fat intake also means to replace them with some healthy agent.

One of the best substitute for oil or butter is olive oil. It has the properties of lowering cholesterol. Instead of french fries increase intake of boiled potatoes. Low fat yogurt, seeds and nuts are also a great way to reduce and control the accumulation of bad cholesterol.

2.Control Salt Intake - Most of the Indian cuisines are salty and we Indians tend to consume extra salt along with some traditional food. Excess consumption of salt may lead to high BP, which is harmful to your heart. Thus, according to heart healthy diet, one should control it's intake of salt. According to the American Heart Association, an adult should not consume more that 2,300 gms of sodium in a day. They also prefer the use of table salt instead of regular salt which we use.

3.Low Protein – Lean protein is good to build muscles. It transforms fat into muscles but excess of protein intake can hamper the smooth working of heart. Thus you need to control protein intake or rather exchange it with low fat protein options. Skimmed milk, skinless chicken etc are some of the options to be included in your diet.

Sources of Omega -3 are one of the best healthy heart diet. Fishes rich in Omega-3 can lower blood fats, called triglycerides. Some of the best sources of Omega-3 are salmon, mackerel and herring.

Other sources of protein with less fat are beans, peas, wheat grams etc. Soy milk and soy bean can also substitute protein fat.

4.Vegetables And Fruits - The minerals and Vitamins present in Vegetables and fruits are good sources to promote healthy heart. But one of the major benefits are that they are rich in fibers, which controls hunger and thus, reduce one's food intake. Vegetables and fruits are also a good substitute for meat, cheese and snacks. Salads should be included in your diet everyday.

These four heart healthy diets will help you in promoting a healthy heart and also prevent yourself from the causes of weak heart.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.