Cardiovascular disease is still the main cause of death in the United States. In this Spotlight, we discuss some food items that, when included in a balanced diet, may support heart health.
Once you know which foods to eat more of and which to limit, you’ll be well on your way to a diet that is heart-healthy.
1. Select healthier cooking techniques and fats.
When cooking and deep frying, use little to no canola or olive oil. To make salad dressings, use flaxseed or olive oil..
Mash avocado into dips or add a small quantity to foods to flavour them.
To add variety, try preparing items in various methods, such as baking, broiling, grilling, steaming, and poaching.
2. Use Small Plates
Both what you eat and how much of it matter. Consuming more calories than necessary might result from overfilling your plate, going back for seconds, and stopping when you’re full. Dining portions are frequently larger than anyone needs.
To help you regulate your servings, use a tiny plate or dish. Take extra nutrient-rich, low-calorie meals like fruits and vegetables.
Consume high-calorie, high-sodium items in moderation, such as refined, processed, or fast food.
3. Add Dietary Fibre
Add plant-based foods like tofu, beans, lentils, seeds, and nuts to your diet as sources of protein. At every meal, place fruit and vegetables on half of your plate.wherever possible, opt for whole grains rather than refined ones.
Choose entire fruits and vegetables more frequently rather than 100% fruit juices, and don’t throw away nutritious peels. Just make sure to wash them well before cooking or eating them. Eliminating the peels from fruit reduces their fibre content, such as apples and potatoes.
4. Control Unhealthy Fats
To decrease your cholesterol level and lessen your risk of coronary artery disease, you should limit the amount of saturated and trans fats you consume. Atherosclerosis, or the formation of plaque in the arteries as a result of elevated blood cholesterol, can raise the risk of heart attack and stroke.
5. Control Salt intake
A smart beginning step is to cut back on the salt you add to food at the table or in the kitchen, but a lot of the salt you consume originates from canned or processed foods, such as frozen meals, bakery items, and soups. Consuming fresh vegetables and cooking your own soups and stews can help you consume less salt.