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Few Tips to Keep Your Heart Healthy in 2022

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Most people are well aware about how important it is to be careful about what they eat, especially to look after their heart. However, changing your eating habits is often tough. Whether you have been eating unhealthy for years or you just want to change your diet, here are diet tips for a healthy heart.

1. Control your food portion

The quantity you eat is just as important as what you eat. Having a plate full of food and eating until you feel stuffed can lead to over-eating and eating more calories than required. Try to eat in a small plate or bowl to control your portions, add more low-calorie, nutrient-rich foods, such as fruits and vegetables and less high-calorie, high-sodium foods, such as refined, processed or fast foods.

2. Vegetables and fruits are a must

Vegetables and fruits are good sources of vitamins and minerals, they are low in calories and rich in dietary fiber. They have substances that may help prevent cardiovascular disease.

3. Choose whole grains

Whole grains are good sources of fiber and other nutrients that help in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Also you may try to eat quinoa or barley.

4. Avoid unhealthy fats

Avoid saturated and trans fats to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

5. Go for low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.Legumes such as beans, peas and lentils are also good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat.

6. Limityour salt (sodium) intake

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a healthy heart.

7. Decide you daily food menu in advance

When selecting food for each meal and snack, remember to keep more vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Be mindful about your portion sizes and add variety to your menu choices.

Conclusion

Following a healthy diet and staying fit and active are important for your heart health. In case you have any heart condition, make necessary changes to your diet and lifestyle without further delay and you will notice positive changes soon enough. And if there is a family history of heart attack or any other life-threatening condition, you must take a criticalillnessinsurance policy without delay. Critical illness insurance is a must and helps you with a financial shield in case of emergencies.

Disclaimer: The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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