We all know the drill -- quit smoking, cut down on booze, eat healthly, and exercise more in order to be heart. healthy. But did you know even slight changes in your diet and lifestyle can do wonders for your heart health? In this post, we’ve rounded up 6 nifty tips on how to spruce up your diet to make you more heart-healthy.
1. Add More Soluble Fiber to Your Diet
We all know food good for heart health is chock-full of minerals, vitamins, antioxidants, omega-3 fatty acids, and phytochemicals, but fiber is also crucial. If you are looking to up the ante, load up on fiber-rich foods such as fruits, legumes, oats, and veggies. You see, soluble fiber can help lower the levels of bad cholesterol in your heart, preventing fat build-up in your arteries and heart.
Suggestion: start off your day with a bowl of fiber-rich oatmeal topped with berry fruits and maybe a side of vegetables for a splendid breakfast. The good thing about fiber is that it’ll keep you feeling fuller for longer, preventing overeating.
2. Prepare your Meals and Salads with Extra- Virgin Olive Oil
There’s a reason Mediterranean diets have gained traction in the past couple of decades -- they’ve become almost synonymous with olive oil. Olives themselves, either black or green, can add a touch of flavor to your salads. More importantly, however, olive oil is a rich source of monounsaturated fats that can help lower blood pressure, bad cholesterol levels, and blood sugar.
3. Embrace Mediterranean-Style Diet
People in the Mediterranean region are known to be healthy, fit, and live longer. What’s their secret? It so happens that their diets are jam-packed with veggies, fruits, beans, whole grains, seafood, olive oil (yay!), and lean meats and they eat fewer processed foods.
4. Try Low-Fat Diet
Also low carbs are crucial for a healthy heart. Opt for low-fat sources of protein like nonfat dairy, pork tenderloin, skinless chicken break, and lean cuts of meats. More specifically, stay away from processed baked foods.
5. Avoid Saturated Fats and Trans Fats
Trans and saturated fats can cause a spike in LDL cholesterol level which can clog your arteries. Whenever possible opt for sources of unsaturated fats such as canola oil, avocados, and olive oil.
6. Drink Alcohol in Moderation
It just so happens that one glass of beer or wine a day can help boost HDL cholesterol level. The key to this is keeping it all in moderation.
So to stay in tip top shape you always, exercise try to stay stress free, getting enough sleep, and always eat healthy.