Health Care: These foods take care of the heart, change diet with good lifestyle
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Health Care: One of the primary ways to boost your or your family’s heart health is to adopt a heart-healthy diet. You can give proper nutrition to your heart by eating right food. For this, review your current diet whether it is really good for health or not? If not, then change your diet from today itself.
Include omega-3 fatty acids in your diet
Omega-3 fatty acids are essential polyunsaturated fats that are important for heart health. Consuming it regularly reduces swelling in the cardiovascular system, controls heartbeat, reduces blood clotting and lowers blood pressure. Some foods that are good sources of Omega 3 are fish like rohu, catla and mackerel and seeds like flaxseed, chia seeds, basil seeds and walnuts.
eat more fiber
Consuming more fiber is good for heart health. Soluble fiber can bind cholesterol in the digestive tract and facilitate its excretion, thereby reducing the level of LDL or bad cholesterol in the blood. This action prevents the formation of arterial plaque. Apart from this, it can help in reducing the risk of stroke. Fiber is found in abundance in whole grains, fruits, vegetables and legumes, fiber supports heart health and also aids digestion. This also provides energy. Whole grains like millet, ragi and jowar, locally grown vegetables and fruits and pulses like gram, moong and kidney beans contain abundant amounts of fibre.
monitor daily sodium intake
It is important to keep track of your daily sodium intake for heart health. Excessive sodium in the diet can increase water retention, which can lead to increased blood pressure. High blood pressure puts extra pressure on your heart and blood vessels, increasing the risk of heart diseases. Sodium is often hidden in processed foods, canned goods and restaurant meals, so we must be vigilant about our dietary choices, read food labels and choose fresh, whole foods to avoid getting more sodium into the body than is needed. Don’t go. The easiest solution for this is to cook food at home. Take minimum amount of salt and pickles in your food.
reduce trans fat
Reducing the intake of saturated and trans fats is very important for heart health. These fats, which are commonly found in red meat, butter, cheese and many processed foods, can increase the levels of bad cholesterol in your blood, such as LDL, which contributes to the formation of plaque in the arteries. Due to which the risk of heart attack and stroke increases. Limit processed foods and deep-fried snacks.
Eat antioxidant-rich foods
It is beneficial to include antioxidant-rich foods in the diet for heart health. Antioxidants fight oxidative stress by neutralizing free radicals in the body, these molecules can damage cells and contribute to inflammation and arterial plaque formation. Antioxidants prevent the progression of heart diseases. Includes amla, jamun and dry fruits like almonds and walnuts as well as vegetables like spinach, fenugreek and mustard greens.
Limit sweet foods and drinks
Limiting foods and beverages containing sugar is essential for heart health. Consuming too much sugar can lead to weight gain, inflammation and increased triglyceride levels, all risk factors for heart disease. Additionally, excess sugar intake can contribute to insulin resistance and type 2 diabetes, conditions closely linked to cardiovascular complications. Sweet foods and drinks make us feel good for a while but it has a huge impact on our body. Which includes hardening and narrowing of the arteries, which increases the risk of heart attack and stroke.
Use of natural sweetener like jaggery or honey
For heart health, it is better to use natural sweetener like jaggery or honey instead of refined sugar. To avoid consuming too much sugar, drink water, unsweetened tea or coffee.
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