Most of the time, heart diseases are caused by unhealthy diets. These diets lack high-quality nutrients and are heavy in high-glycemic carbohydrates. Eating foods with unhealthy fats and fried foods are not a good idea when trying to reduce your chances of heart disease. You should focus on eating healthy foods such as fruits, vegetables, and whole grains.
Tips for Heart Health Diet to Reduce Heart Attack
Heart disease is the number one killer in the USA. The National Heart, Lung, and Blood Institute have found that people with a poor diet have a higher chance of developing or suffering from heart disease. An American Heart Association survey showed that people who eat less fruit and vegetables have a higher risk of heart disease than those who eat more. In addition, research has shown that people who eat a minimum food in comparison to the people who eat the most are much more likely to develop a heart disease.
Over thirty percent of the American population suffers from at least one type of heart disease each year. This is the highest rate of heart disease among adults in the history of the United States. It is becoming an epidemic, but the good news is that there are ways to reduce your chances of heart disease.
Low in saturated fats
First, you must be aware of the foods that you are allowed to eat. There are certain foods that are rich in nutrients such as beta carotene and vitamin E. These foods are usually high in calories and fat. There are also unhealthy fats that should be avoided. The healthier choices include foods that are low in saturated fats, should be fat free, and are rich in natural nutrients.
Vegetables and fruits
Vegetables and fruits are highly recommending to eat. They are not only low in calories, but they are also full of nutrients. Fruits and vegetables are good sources of fiber and antioxidants that can help prevent heart disease. Fiber is a natural laxative, so eating plenty of fresh vegetables can help you lose weight while keeping your bowels moving freely.
Vegetables and fruits should be eaten daily. They are rich in nutrition and can keep your heart healthy. In addition, they are delicious and are often overlooked as a healthy food item.
Whole grains
Whole grains are an important part of a healthy diet because they are excellent sources of complex carbohydrates that provide energy for the entire body. You should also eat minimum three servings of whole grains each day. These simple carbohydrates can help prevent heart disease.
Fish and shellfish
Some people don’t eat fish or other seafood, but it’s okay. Fish and shellfish are a great source of protein and many essential vitamins and minerals. One serving of fish or shellfish provides all the necessary vitamins and minerals you need to stay healthy. Additionally, they contain Omega-3 fatty acids which are good for the heart. So, there are many reasons to include fish in your diet.
Plant oils
Most of the healthy fats are found in plant oils such as canola and olive oil. These oils are common oils in food products such as French fries, baked potatoes, and baked bread. Although you shouldn’t eat these foods every day, you can be sure to eat them a couple times a week. Your heart will thank you for including these healthy fats in your diet.
For example, the healthy fats called monounsaturated fats and polyunsaturated fats can help prevent heart disease. All fatty foods are bad for the heart. However, the good news is that they are beneficial for the heart. Monounsaturated fats include olive oil, corn oil, canola oil, and sunflower oil.
When you go out to eat, make sure that you choose a restaurant that offers healthy and minimum food options. If you are looking for a new restaurant, be sure to ask about the food options. Available and how the restaurant handles the high calorie and saturated fat foods in their menu.