Excessive consumption of high-calorie and sodium foods like processed or fast food is not good in any respect. It feasts on many diseases including obesity, diabetes, and heart disease. If you also want to keep yourself away from these diseases, then eat them at least. You have to keep an eye on your diet here too.
In today’s run-of-the-mill life, wrong eating habits of people are making them a victim of heart disease. Heart attack deaths in India have increased by about 75 percent in 10 years. Heart is one of the most important part of our body. On top of this is the responsibility of running the whole body smoothly. But knowingly or unknowingly we play with his health every day with small mistakes. We all eat many such things in our daily life which are unhealthy for us, but even if we want, we are not able to keep distance from them. Here we will tell you the solution to these problems, with the help of which you will be able to take care of the health of your heart and whole body by making small changes in your life.
1. Control Your Portion
How much you eat is as important as what you eat. If you make the plate full then it is natural that you have to finish it. In this way you will eat more and calories will also go more inside you. The food served in restaurants is usually more than the person’s dose. In such a situation, you have to control your portion everywhere. The best idea for this is to eat in a small plate or bowl.
2. Eat a low-calorie diet
Excessive consumption of high calorie and sodium foods like processed or fast food is not good in any respect. It feasts on many diseases including obesity, diabetes and heart disease. If you also want to keep yourself away from these diseases, then eat them at least. You have to keep an eye on your portion here too. If you consume them at least and in very less quantity, then it will reduce the calories in your body at least. If you are fond of fast food and cannot limit it, then you have to keep an eye on your portion very strictly.
3. Prefer vegetables and fruits in the plate
Vegetables and fruits are good sources of vitamins and minerals for the body. Vegetables and fruits are low in calories and high in fiber. Vegetables, fruits and plant foods are helpful in preventing heart disease. Eating more fruits and vegetables can help you cut down on high-calorie foods like meat, cheese and fast foods. If you have become accustomed to instant food and fruits or vegetables find you time consuming in breakfast, then the best way for this is to wash fruits and vegetables at night and keep them in the fridge and eat them first thing in the morning. You can also use frozen and canned fruits and vegetables but stay away from canned fruits with sugar syrup.
4. Place the Whole Grains on the Plate
Fiber and many nutrients are found in whole grains, which reduce the risk of blood pressure and heart diseases. If you include whole grains in your diet instead of processed food, then it will be better for your heart health and you will be saved from the risk of heart diseases in future also. You can make whole grains like farro, quinoa and barley a part of your diet.
5.Avoid Unhealthy Fats
The less saturated fat you consume (the fat found in things like butter, cheese, cookies, chips, burgers), the less likely you are to be surrounded by cholesterol, diabetes and heart disease. High cholesterol builds up plaque in the blood arteries, which increases the risk of stroke and heart disease.
6. Befriend Low Protein Foods
Chicken, fish, eggs, low-fat animals and dairy products are excellent sources of protein. To get healthy protein, you can eat baked or grilled chicken instead of fried chicken patties and use skimmed milk instead of full cream milk.
Fish is a good alternative to high fat meats. Certain types of fish such as salmon, mackerel and herring are rich in omega-3 fatty acids that reduce triglycerides, blood fats. Along with this, flaxseed, walnut, soybean and canola oil are also good sources of low fat protein.
7. Eat a lot of legumes
All types of seeds, beans, peas and pulses are also found in plenty of protein. They are very low in fat and do not contain cholesterol-enhancing things at all, so they are a good alternative to high-fat protein. Instead of animal best protein, you can take a big step towards keeping your heart healthy by including plant-based protein in your diet. For example, if you like to eat burgers, then instead of high fat burgers, you can eat soybean, chicken or black beans burgers and calm your cravings.
8. Control Salt for Heart Health
If you also always feel less salt in food and you are fond of eating high salt food. In such a situation, you should be careful because excess salt can make you a patient of high blood pressure, which increases the risk of heart disease. By limiting salt (sodium), you can keep your heart away from disease. Every day a person should not eat more than three grams of salt i.e. about one teaspoon of salt.
Don’t make diet plan a torture
To keep the heart away from diseases, you should eat healthy things, but this does not mean that you should completely get away from the things of your choice. Sometimes eating a little chips and chocolate will not harm you. Also, the most important thing to keep in mind here is that you should not suffer diet torture nor do you have to forget after following it for a month or two. You always have to use the above mentioned healthy things in your diet and use less and less unhealthy things. Therefore, it is better that you keep eating things of your choice in between so that you can follow these eight types of steps in your diet.