Home » Health » Blood Pressure » How to make Heart Healthy Diet

How to make Heart Healthy Diet

A heart healthy diet is an important matter which you must consider as soon as possible. The heart is one of the most important parts of your body so taking care of that is the most important thing which you must consider. Not only for you, for the complete family, you need to include certain food in your diet which you must consider as healthy. Though one gets tempted to various fast food or other tasty food, one must remember heart health in mind every time.

How to make Heart Healthy Diet

A heart healthy diet may reduce the risk of various heart diseases, at least by 60 percent.

Now let us take a look how to make heart healthy diet:

• Add lots of fruits, in your diet, prepare great fruit salads with olive oil, avoid saturated and Trans fats. Have avocados, which has high potassium,antioxidants and nuts to your diet.

• Eat fruits with lots of antioxidants such as blueberries, pomegranate

• Have a good amount of citrus fruits on a daily basis.

• Eat fresh fruits; you must add various fruit juices daily to your diet chart.

• Eat lots of fish and shellfish, which contain omega 3 fatty acids such as salmon, tuna.

• Add high fiber to your diet. Cook various lentils, brown breads, whole grain, legumes, oatmeal. Oatmeal or Cornflakes as morning breakfast will surely keep your heart healthy.

• Add low fat or lean protein to your diet. Eat boiled chicken, egg whites.

• Add calcium to your diet, but check those must not contain saturated fat. Have skimmed milk, soy milk.

• Add dark chocolate to your diet, which has lots of flavonoid and polyphenols which is good for your heart.

• Add soy protein to your diet in the form of soy milk, tofu and soya beans.

• Add potassium rich food to your diet, such as tomato, potato, banana.

• Add green tea to your heart healthy diet, which has a huge amount of polyphenol, antioxidants which has a huge role to play in keeping the heart healthy.

• Add green vegetables such as spinach, kale, broccoli which are high in carotenoids.

• Coffee is also good for your heart , have coffee at least ones a day.

Also read: 5 Symptoms of Calcium Deficiency and Treatment

Avoid butter, cheese, fatty animal flesh such as beef, mutton. Avoid non dairy cream, saturated fat or trans fat foods. Avoid eating food which is cooked in palm oil or various other kinds of fatty oil. Avoid high sodium based foods, especially fried snacks, chips and such other fast foods.

About Indrani Banerjee

Indrani Banerjee
Indrani is born and brought up in West Bengal-the state which is enriched with culture. Her educational qualification consists of Masters in English and Masters in Human Resource. She loves to deal with people and keeps desire to do something remarkable as she believes that there are only two resources on the earth-one is environment and another is human that’s why career wise she works as an HR Generalist. Reading and writing on varied articles is one of her desired extra curriculum activity. She loves to talk, spend quality time with friends and family. She is quiet travel freak. Among her hobbies cooking will take a very important place. She loves to do embroidery and paintings. Rather than that she is from a cultural background so dancing and painting is also added in her extra curriculum activities. For her family is most important and she lives for them .And she also believes whatever she is today because of them. She believes in God. She always believes that:”Learn from yesterday, live for today and hope for tomorrow”.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

Captcha *