High blood pressure, high cholesterol, or a history of heart problems may increase the risk of a heart attack and stroke. With heart- Healthy foods at each meal, you can lower your risk of these diseases.
Eat more vegetables, fruits, and whole grains
These foods contain highly fiber that helps lower the level of “bad” LDL cholesterol in your system. You should eat the kind of foods at every meal with moderate amounts: At least 5 cups of fruits and vegetables and three 1-ounce servings of whole grains a day.
Eat more beans, legumes, seeds, and nuts
To prevent heart attack and stroke from yourself, you had better eat these foods with your weekly target: 4 servings of either nuts, seeds, or legumes such as black beans, garbanzos (also called chickpeas), or lentils.
Put healthier fats to work for you
Favor unsaturated fats, such as canola, olive, and peanut oils are less likely than butter or lard to clog your arteries.
Fishes including albacore tuna, salmon, and sardines are high in omega-3 fatty acids. Because Omega-3s seem to reduce triglycerides, fight plaque in your arteries, lower blood pressure, and minimize your risk of abnormal heart rhythms, you should eat fishes at every meal.
Eat lean protein
Keep portions of beans, nuts, fish, and chicken in check. According to American Heart Association, you should eat at least two 3.5-ounce servings of fish per week. Since some cuts of meat have more fat than others, you had better choose leaner meat. You also limit some types of processed meat — bacon, deli meats, hot dogs, sausage, chicken nuggets, or jerky.
Feed your body regularly
When skipping a meal, you’re able to overeat at the next meal. Thus, it is best for some people to eat 5 to 6 mini-meals which restrict calories, control blood sugars, and monitor metabolism. In contrast, for others, 3 meals a day works better, since extra meals have some unexpected effects. It is extremely important to see which method is best for you.
Experiment with new flavors
Dried herbs and spices instead of salt can build up your blood pressure. You should try rosemary, garlic, or sage for chicken. Dill or tarragon is best for fish. Vinegars are also good ways to liven up ho-hum food.
Celebrate each pound you lose
Dropping just 5 or 10 pounds — even if you’re still technically overweight afterward — will lead to lower your blood pressure, cholesterol, and blood sugar levels. This helps you limit your risk of having a heart attack or stroke.
Beside your diet, these things help do your heart a favor:
Be as active as possible. Exercise strengthens your heart, upgrade blood flow, enhance “good” HDL cholesterol, and regulate blood sugar and body weight.
If you smoke, quit
People who smoke enormously benefit from quitting it. Research shows that quitting works well — if not better — than just about any heart drug available. People now reduce your risk of death from heart disease by 33% thanks to quitting.
Helo Health Group does ot provide medical advice, diagnosis or treatment.
Review Date: January 4, 2017 | Last Modified: January 4, 2017
Heart healthy diet. webmd.com/cholesterol-management/guide/heart-healthy-diet. Accessed September 9, 2016.