Stay heart healthy

A healthy heart can surely help you to live a life at its best. Most of the lifestyle and food style changes today have truly led to many lifestyle diseases,. But topping the chart is Cardio-vascular diseases which include the likes Hypertension ,High Cholesterol levels making your heart weaker! You can lower your risk of heart attacks and heart strokes by making small changes at each meal, choose foods that are healthy for your heart.
Don’t make a list of foods you “shouldn’t” eat -- the focus of most diets. Instead, increase your motivation by choosing a positive perspective. Each time you eat one of these healthier foods, remind yourself – with each bite, you’re making heart healthier!

Reduce the salt:

Too much salt causes fluids to build up in your body. This puts extra pressure on your heart.  Choose low- or no-sodium foods and condiments. Watch foods that are cured, smoked, or pickled. Limit processed foods like Frozen foods, Canned vegetables etc..They're often high in Sodium content.

Eat Whole grains:

Eating whole grains like whole wheat breads, red rice, whole grain cereals, oatmeal, whole wheat pasta, all Millet like Jowaar  ,Ragi ,Bajra and unsalted pretzels or popcorn is a good way to get fiber.

Fiber helps lower your cholesterol and also keeps you feeling full longer.

Vegetables:

Vegetables give you fiber, vitamins, and minerals. They don't have a lot of calories or fat -- a good recipe for controlling blood pressure. Have four to five servings of vegetables a day. That’s 1/2 cup of cooked or raw vegetables, 1 cup of raw leafy vegetables, or 1/2 cup of vegetable juice for each serving. Start by adding a salad at lunch and dinner.

Fruits:

Fruits offer lots of fiber and vitamins that are good for your heart. Many also have potassium and magnesium, which lower blood pressure. Have four to five servings of fruit every day. One serving is a medium apple or orange, or 1/2 cup of frozen, fresh, or canned fruit. One-half cup of fruit juice or 1/4 cup of dried fruit also counts as a serving. Try adding bananas or berries to your breakfast cereal or have fruit for dessert.

Spinach:

 This dark green, leafy vegetable (and its cousins such as kale, Swiss chard, broccoli, and collard greens) is high in vitamins, minerals, and antioxidants that may protect against cardiovascular disease .Spinach is also rich in folate that helps reduce the blood levels of the amino acid homocysteine, which is an emerging risk factor for developing cardiovascular disease.

Curd/yogurt

Low- and no-fat dairy foods are good sources of calcium and protein, which can help maintain a healthy blood pressure. Try to get two to three servings of dairy every day. Choose skim or 1% milk, buttermilk, and low- or no-fat cheeses and yogurt. A cup of non-fat curd added to your meal can do wonders!

Lean Meat:

 You can still eat meat. Just make sure it’s lean. Meats are good sources of protein and magnesium. Skinless chicken and fish are also on the menu. Limit your servings to six or fewer a day. A serving is 1 ounce of cooked meat, fish, or poultry, or one egg. A good rule is to have no more than 3 ounces of meat at a meal -- the size of an iPhone. Limit egg yolks to no more than four in a week.

Cut back Bad Fats:

Eating too many fats can cause high cholesterol and heart disease. Avoid butter and margarines. Try cooking dishes with less fat using Grilling or Steaming. For Salads use Olive Oil for Sautéing use vegetable oil, Rice bran oil or corn oil! Eat good fat in the form of Walnuts or almonds, one or two a day. Include Avocado in your diet for they are great sources of safe fats. Avoid deep-fried foods or make them once in a week affair

Cut down on sweets:

You don't have to skip all sweets. But you should try to have five or fewer servings a week. That’s 1 tablespoon of sugar or jam, 1 cup of lemonade, or 1/2 cup of sorbet at a time. Choose sweets that are low in fat, such as gelatin, hard candy, or maple syrup. Instead of high-fat desserts, try having fresh fruit over low-fat ice cream.

Green tea:

Studies suggest that tea is a healthier choice than almost any beverage, including pure water, because tea not only re-hydrates as well as water, but provides a rich supply of polyphenols protective against heart disease. The anti-oxidant properties are intact in green tea, as they are not processed.


So if your heart is healthy so are you. Also take care of your weight as obesity can increase the risk of heart diseases. Do lead a stress- free lifestyle.