o Eat your way to Heart Health - Dr.Shikha's NutriHealth - Nutrition Diet plans for Weight and lifestyle management
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Eat your way to Heart Health

Your heart health mainly depends on what you eat. Which foods can harm you, and which ones are best to maintain a healthy heart?

“To see what you are giving to your body to eat, the best way is to make a habit of looking at the food labels.Indian Heart Association recommends eating a heart-healthy diet containing fruit, vegetables, fiber, low-fat dairy, lean meat, and foods with low amounts of salt and sugar.”

Make these as a part of your Healthy Diet Vegetables:
To improve your health try and get closer to the daily recommended number of servings of vegetables.

Ideally, in a day eat at least two servings of vegetables every week for the fiber and nutrients including something from each of these five groups: orange veggies, dark greens, starchy vegetables, and legumes (dried beans and peas).

One serving equals:

  • One cup of zucchini, lettuce, tomatoes, spinach, eggplant, or cabbage
  • One-half cup of starchier, sweeter vegetables like potatoes, carrots, or sweet potato
  • One-half cup of vegetable juice (consider the salt content)

Fruit:
In a day you should also have at least five servings of fruit. They can be frozen or canned (not in syrup), but the ideal choice is fresh fruits(of different colors)— try a mixed fruit salad with yogurt. As a snack dried fruit is great and fruit juice is easy to drink(but the sugar content may be high).

One serving equals:

  • One-half cup frozen or canned fruit
  • One medium fruit
  • One-quarter cup of dried fruit

Dairy:
You should also include dairy products like milk, cheese, butter, and yogurt; fat-free or low-fat is best. You need at least two servings a day.

One serving equals:

  • One-and-a-half ounce cup of fat-free or low-fat cheese
  • One cup of fat-free or low-fat milk or yogurt

Whole Grains:
Grains give you the fiber you need to digest your food. You need to look for healthy whole-grains as white bread, white rice, and white pasta are refined grains, means a lot of the fiber has been taken out. Everyday six to eight servings is ideal, with a wide variety being the best.

One serving equals:

  • A slice of bread (preferably whole grain)
  • An ounce of cereal (preferably whole grain)
  • Half-cup of cooked rice, pasta, or cereal (preferably brown)

Seeds, Nuts and Legumes:
Seeds, nuts and legumes (such as beans), contain fats — but they are the good for your body. Not daily, but you should at least consume three to five servings per week.

One serving equals:

  • A half cup of beans or peas (dry)
  • Two tablespoons of peanut butter
  • One-third cup of nuts
  • One-half ounce of seeds

Meat, Poultry, and Fish:
Meats like pork, beef, and poultry and Seafood, can all be part of a healthy diet. You should avoid eating red meat every day but if you eat meat every day, go for a good variety and lean cuts. Try oily fish, like tuna, having high omega-3 polyunsaturated fatty acids that can lower the risk of heart disease by decreasing levels of triglycerides (a component of fat) in the blood. Two servings of meat per day are the most you should have.

One serving equals either three ounces of cooked meat — about the size of a computer mouse — or three ounces of grilled fish.

Fats:
There are healthy fats (mostly those in non-meat sources) and unhealthy ones (mostly from red meat). Many body components, including cell membranes, contain fats, so cutting out every single ounce of fat from the diet is not recommended. Fat should comprise between 20 percent to 35 percent of the calories in your diet — stick to two servings a day.

Trans fats — made by chemically treating vegetable fat — have been linked to the development of cardiovascular disease. They’re found in some margarine, oils, cakes and other processed baked goods, and shortening. Trans fats increase the levels of “bad” low-density lipoproteins (LDL), which help build up cholesterol in the arteripallavi1993kashyap@gmail.comes, and decrease levels of “good” high-density lipoproteins (HDL), which can remove cholesterol. Many products list their trans fat content on the label. You should avoid it completely whenever possible.

One serving of fat equals:

  • One teaspoon of vegetable oil
  • One teaspoon of margarine
  • One tablespoon of mayonnaise
  • One tablespoon of regular salad dressing, or two tablespoons of low-fat salad dressing

 

Sugar:
If you are not an active person, you should eat very little sugar. Even if you are active, you should only have up to five servings of sugary foods per week. Check the labels for sugar contained in processed foods; while you may be getting a healthy amount of fiber in a can of baked beans, those beans could contain a lot of extra sugar as well.
One serving of sugar equals:

  • One cup of sweetened lemonade
  • One tablespoon of sugar, jam, or jelly
  • One tablespoon of sugar, jam, or jelly

Salt:
Many studies directly link high salt intake to high blood pressure and an increasedrisk of cardiovascular disease, regardless of a person’s weight.. As with sugar, look for hidden salt in processed food by checking food labels. The recommended limit is 2,300 mg, about one teaspoon a day. Older adults and those with high blood pressure should have only 1,500 mg, about two-thirds of a teaspoon.

Making heart-smart dietary choices is a lot simpler than it may sound, especially once you get in the habit of healthy eating.

 

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