Your diet directly impacts your heart’s health. In fact, according to the National Institute of Health, in 2016, 1.76 million succumbed to ischemic heart disease alone in the WHO European region! According to the stats, that’s about 84% of total Cardiovascular diseases (CVD) deaths related to diet. That’s huge! So, how about reading this article for easy diet tips to keep your heart healthy? Stay put to save yourself from cardiovascular diseases.
Eat More Fruits and Vegetables
Undoubtedly, fruits and vegetables are good sources of minerals and vitamins. Moreover, Ian Weisberg, a seasoned Cardiac Electrophysiologist, recommends fruits rich in dietary fiber and low in calories. Like other plants, eating more fruits and vegetables means you’ll benefit from substances that protect you from getting CVDs. Additionally, when your belly is full of healthy snacks, you’ll automatically cut back on high-calorie foods such as pastries and fatty meats.
The fruits and vegetables for a healthy heart include canned fruits in water or juice, frozen or fresh fruits and vegetables, and low-sodium canned vegetables. Limit vegetables with creamy sauces, frozen fruits with added sugar, canned fruits in heavy syrup, and fried or breaded vegetables. Although they may sound healthy, they have tons of sugar, salt, and other elements that aren’t good for your heart.
Control Your Food Portion
According to Food Insight, one in every 6 Americans ignores portion sizes. The statistics explain one of the significant reasons why cardiovascular diseases are on the rise. In fact, according to Centres for Disease Control and Prevention, one person succumbs to CVD every 33 seconds! Even so, professional cardiologists like Dr. Ian Weisberg emphasize portion control to protect your heart and overall health. Healthy portions minimize your calorie intake, and the fewer calories in your meal, the lower your chances of getting cardiovascular diseases.
Food portion control isn’t a walk in the park. To succeed, consider using a small plate for your meals and eating more nutrient-rich foods with low calories, such as fruits and vegetables. However, some instances, like family meetups, might force you to eat high-calorie and high-sodium foods. Even then, don’t overindulge.
Don’t Ignore Whole Grains
Did you know that whole grains are a good source of fiber and other essential nutrients that regulate your blood pressure and heart health? For this reason, it makes sense to include whole grains in your heart-healthy diet. Heart health experts like Dr. Ian Weisberg highly recommend whole grains for your overall health. So, be daring and frequently try farro, barley, or quinoa.
Don’t go for anything grain. Choose refined white flour. Go for whole-grain bread and not white bread. Opt for whole-grain pasta and avoid egg noodles. Get the trend? Take small but progressive healthy steps.
In Summary
Cardiologists often emphasize the role of diet in heart health. With a simple change of diet, you can successfully avoid cardiovascular diseases. You can start small by eating more fruits and vegetables, controlling your food portion, and including whole grains. Check our website for helpful heart health information from professionals such as Dr. Ian Weisberg.
