Never take heart health for granted. Heart disease is one of the leading cause of death of men and women globally. It’s alarming, but the good news is you can get the best heart health, with lifestyle change, healthy living, exercise, etc. How can one achieve a healthy heart? In this article let us discuss the healthy heart foods, tips, and diet for best heart health.
What Are the Healthy Heart Foods and the Diet for Best Heart Health?
There are many food choices for the heart. Number one in the list in the seafood category is salmon, tuna, mackerel, herring, and trout. They are high in omega-3s.
Berries are packed with phytonutrients and fiber. Blueberries, strawberries, cranberries and raspberries mixed in yogurt is excellent for your heart health.
Fruits like papaya, oranges, and cantaloupe are all rich in beta-carotene, fiber, and other minerals.
Vegetables such as carrots, squash, sweet potatoes are full of carotenoids, vitamins, and fiber. Tomatoes should be part of your diet for best heart health too. Substitute spinach for lettuce, this is also great for your health. Also, try dipping fresh broccoli florets instead of pita bread in a bowl of hummus. It is full of vitamins and minerals.
Oatmeal is high in fiber and minerals. It makes you feel fuller for quite some time because it stays in your stomach longer. Flaxseeds are packed with omega-3 fatty acids, fiber, and minerals.
Beans such kidney or black beans are fiber rich foods and contain lots of vitamins and minerals. If you have issues with uric acid go slow on high protein foods like this.
Snack on dark chocolate. See to it that it contains 70% cacao.
Here Are Some Tips to Boost Your Heart Health
The type of shut-eye quality is vital for the health. Get minimum quality sleep for at least seven hours a day, but don’t go beyond nine hours. Quality sleep means healthier arteries of the heart.
Limit alcohol intake, quit smoking, limit salt and be mindful of what you are eating. Lifestyle change is essential here. High blood pressure can cause damage to artery walls and causes tissues to scar. Your heart will be overworked because it has to pump harder. Monitor your blood pressure by using a sphygmomanometer or have a regular check up. Visit your doctor regularly.
Don’t Consume Foods Rich in Saturated Fats
No to saturated fats or cut back on using it. These are found in meat and dairy products. Preferably use the leaner cuts and consume only low-fat dairy. Go to your doctor regularly and ask him to evaluate your cholesterol level. Good cholesterol works well for heart health.
Check Your Sugar Level
Find out if your sugar level is normal. Your doctor will require to test either fasting blood sugar or take a random reading. Work with your doctor if you have diabetes. Have a lifestyle chance. Cut down on carbs and sugar. Use brown rice instead of white rice.
Move Your Body
Exercise regularly at least 3x a week for 30 minutes. Join some sports activities like basketball, badminton, swimming, etc. Walking is good exercise too. Don’t be a couch potato. And for those staying in the hospital, make sure to move frequently. Get up. It will not only help your heart but will also prevent bed sores.
Lifestyle change boosts your heart health. Eat heart healthy foods only, quit smoking, cut down on alcohol, exercise, have a quality shut-eye, etc. Monitor your blood pressure and sugar level always. Visit your internist or cardiologist regularly for a check. These tips lead you to be in the best heart health.