How To Have a Healthy Diet for Heart Care

Diet is the number one contributing factor for a person to develop any heart complications. When it comes to diet, we should consider food that would benefit our health. It is better to choose prevention rather than to have regrets once a disease comes along. Today, there are so many fast food chains everywhere that are easily accessible. Fast foods rarely serve lean meats. Mostly the foods there consist of animal fats that become plaques inside the arteries, which clog the blood vessels, and leads to heart disease.

Here are some tips on how to have a healthy diet that is best for the heart:

  • Avoid processed foods that have vegetable shortening. Vegetable shortening contains trans fatty acids that are linked with heart disease.

  • Choose non-fat or low-fat dairy foods.

  • Choose wholegrain for your carbohydrates, getting at least six servings or more. Not only is it good for the heart but it's also recommended for diabetic persons to keep their blood sugar levels normal.

  • Eat oily fishes like tuna, mackerel, sardines and salmon that contain omega-3 fatty acids. Omega-3 fatty acids are excellent for lowering blood cholesterol, improve the elasticity of blood vessels, and make the blood thinner so that the blood is less likely to clot the blood vessels.

  • Eat lots of fruits and vegetables, getting at least five servings or more. Fruits and vegetables contain anti-oxidants that protect the heart from disease. It is better to choose fresh fruits for dessert as an alternative to high-calorie sweets.

  • Eat raw garlic. It has a compound that is called "allicin" which, according to studies helps lower the LDL levels, or bad cholesterol.

  • Eat foods that contain Vitamin E. It is proven to help the body lower blood cholesterol. The foods that have the most vitamin E are avocados, dark green leafy vegetables, vegetable oil and whole grain products. It is better to acquire Vitamin E from natural food rather than from supplements.

  • Eat nuts and seeds. They have been proven to protect the heart from disease.

  • Drink alcohol in moderate amounts--not more than two drinks of alcohol for a man, and one drink of alcohol for women. It helps reduce the risk of heart disease.

  • Avoid foods that are salty and high in sugar content. Salty foods should be avoided, especially by individuals who have existing high blood pressure or hypertension. Foods that are high in sugar content are high in calories, which is not good for heart care.

  • Literally remove any visible fats on your plate. For example, removing the skin of the chicken and consuming only the meat.

  • For dessert always choose fresh fruits.

  • Don't fry; instead use a broiler or microwave for lesser calorie intake.

Always try to balance calorie intake with your physical activity for the body to make use of the calories and maintain a healthy body weight. Always maintain sufficient physical activity to maintain overall health. And lastly consult your doctor for continual monitoring of your overall health.


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