Cardiovascular diseases (CVDs), a group of disorders that affect the heart and blood vessels, are the leading cause of death worldwide, claiming around 17.9 million lives annually, according to the World Health Organization (WHO).
These disorders can lead to heart attacks, strokes, heart failure and other serious health problems. While several risk factors are associated with CVDs, diet is crucial in preventing and managing these conditions. Making small changes to your eating habits can significantly affect your heart health.
This article will discuss seven tips and strategies to help you maintain a heart-healthy diet.
1. Limit Your Intake of Saturated and Trans Fats
Saturated and trans fats are unhealthy fats that can increase cholesterol levels, increasing heart disease risk. Limiting your intake of foods high in these fats is essential to promote a healthy heart.
This means avoiding or reducing the consumption of red meat, butter, cheese and other high-fat dairy products. Instead, choose lean meats like chicken and fish and use healthy oils like olive and canola when cooking.
2. Increase Your Fibre Intake
Fibre is a type of carbohydrate that is not digested by the body. It helps reduce cholesterol levels and lowers your risk of heart disease. Choose whole grains like brown rice, whole wheat bread and oatmeal to increase your fibre intake.
Also, eat plenty of fruits and vegetables as they are an excellent source of fibre and other essential vitamins and minerals.
3. Choose Low-Fat Protein Sources
Protein is essential for building and repairing tissues, but not all protein sources are equal. To maintain a healthy heart, it's important to choose lean protein sources like chicken, fish, beans and legumes. These are low in saturated and trans fats and provide essential nutrients without increasing cholesterol levels.
4. Limit Your Salt Intake
Excessive salt intake can lead to high blood pressure, a significant risk factor for heart disease. Avoid adding salt to your food to reduce salt intake, and choose low-sodium alternatives when possible. Be mindful of processed foods, as they often contain high amounts of sodium.
5. Eat More Fruits and Vegetables
Fruits and vegetables are excellent sources of vitamins, minerals and fibre. Aim for at least five servings of fruits and vegetables daily to maintain a healthy heart. Choose a variety of colours and types to get the most nutrients possible.
6. Watch Your Portion Sizes
Overeating anything can lead to weight gain, which is a risk factor for heart disease. To control your portions, use smaller plates and practice mindful eating by listening to your body's hunger and fullness cues. Avoid distractions while eating, and take the time to enjoy your meals.
7. Limit Your Alcohol Intake
Drinking too much alcohol can lead to high blood pressure and heart damage. If you drink alcohol, do so in moderation, up to one drink daily for women and two for men. Remember that excessive drinking can also lead to other health problems, so drinking responsibly is essential.
Dependable ECHO and ECG Monitoring Services in the UK
Maintaining a heart-healthy diet is essential to preventing and managing cardiovascular diseases. If you're concerned about your heart health, consider getting an echocardiogram (ECHO) at Vista Health or order an Ambulatory ECG Home Monitor.
Our top-rated healthcare professionals use advanced technology to produce detailed images of your heart, which can help diagnose and monitor various heart conditions. Take control of your heart health today by scheduling an ECHO at Vista Health.
Contact us to learn more about our services and schedule your appointment.