Home Articles Diet

Everyone is aware of the fact that everything you eat will have an impact of your body, in one way or the other. Hence, it is important for you to make the right choices and eat higher amounts of foods that are healthy for your body, especially the heart. Eating the right foods is important right from an early age, because heart problems are no longer restricted only to the elderly people but there have also been numerous instances of men and women, who have suffered heart attacks, when they were in their twenties or thirties. The main reason for this could be the amount of stress and tension that is a regular feature of our daily lives, in today's world. Moreover, due to our hectic lifestyles, most of us end up skipping important meals, like breakfast. Thereafter, our lunch and dinner usually consist of fast food, junk food, takeaway dinners or instant meals. All these foods are usually high in fat, sugar, preservatives, sodium and calories, which is why they could have a negative impact on your health. In order to avoid any health risks and especially heart problems, it is important for you to eat the right foods right from a young age. Fortunately, eating for healthy heart is not a huge challenge, mainly because there are so many different options that you can choose from.

A good and effective diet for a healthy heart is aimed at increasing the consumption of those foods that are good for your heart, so that its overall health and functioning improves. This also includes the elimination of those foods that are high in fat, calories and can raise the levels of cholesterol in the body. The American Heart Association advises people to follow an effective "heart diet". This diet has set guidelines for the consumption of fat, so that the chances of a heart attack can be reduced. Given below are some of the guidelines on fat consumption and eating for healthy heart:

Daily Consumption of Fat

• Saturated fat: No more than 7% of your daily recommended caloric intake
• Trans fat: No more than 1% of your daily recommended caloric intake
• Cholesterol: No more than 300 mg a day, in case of a healthy adult and no more than 200 mg for a day, in case of those people who are at a high risk for heart diseases

Foods Good for the Heart:

• Fresh fruits: Just like any healthy diet, a good eating plan for the heart should be very high in fresh fruits. This food group contains high amounts of vitamins, minerals, fiber, antioxidants, as well as other compounds, which keep the heart in excellent shape. The antioxidants that are present in fruits reduce the presence of free radicals in the body, improving overall health of the body, especially the heart.
• Fresh vegetables: Any diet is incomplete without vegetables and this applies to a heart healthy diet too. However, it is best to eat vegetables in the raw form, or cooked in minimal oil and spices. For best results from a diet, it is best for you to include vegetables for varied colors.
• Skinless chicken: This is an excellent source of protein and without the skin, the amount of fat in it is also limited. However, instead of eating fried chicken, people are advised to eat grilled, boiled or roast chicken, which have been seasoned with herbs and healthy spices.
• Lean turkey: There are several health benefits that can be associated with the regular consumption of turkey, since it is an excellent source of lean protein. Moreover, it contains tryptophan, which has a calming and relaxing effect on the body, thereby reducing the amount of stress you suffer from. Hence, it is very effective for maintaining good heart health
• Tuna: Since it is very high in omega-3 fatty acids and other healthy fish oil, tuna should be a regular part of a heart patient's diet. This food helps in fighting off the plaque, clogging the arteries and the heart, thereby reducing the risks of a heart attack. Although fresh tuna is the best, canned tuna will also be quite beneficial.
• Salmon: This food is very high in protein, as well as fish oils like omega-3 fatty acids. Many health experts advise people to consume salmon on a regular basis, in order to reduce their risks of heart diseases.
• Orange juice: Research indicates that consuming a glass of fresh orange juice, without any sugar or preservatives could help improve health and keep heart attacks away. Since oranges are high in Vitamin C, antioxidants and other important minerals, which help protect the heart.
• Skim Milk: Being low in fat, but very high in nutrition, skim milk is very important for the body as it helps many of the organs to function properly, which also includes the heart. Moreover, skim milk contains a substantial amount of water, which is required by the body, to maintain its fluid balance. This in turn reduces the amount of strain applied on to the heart.
• Red wine: Although many health experts advise people against the consumption of alcohol in case they suffer from any health problem, studies indicate that drinking a moderate amount of red wine can have an excellent effect on the heart as well as the entire cardiovascular system. Red wine contains certain compounds, which include antioxidants, as well as resveratrol, which not only protect the heart, but also allow it to function more effectively.

Most people underestimate the importance of water and tend to consume less than what they should on a daily basis. However, consuming at least 8 glasses of water each day help in improving the overall health, which also includes the functioning of the body. Apart from eating for healthy heart, it is important for you to keep several other factors in mind. This means that you should get the adequate amount of rest and exercise on a daily basis. Moreover, since stress is one of the main causes of heart problems, people are advised to take up different activities that can help alleviate stress. However, it is best for you to consult a doctor, before following any diet including a healthy heart one.

Warning: The reader of this article should exercise all precautionary measures while following instructions on the home remedies from this article. Avoid using any of these products if you are allergic to it. The responsibility lies with the reader and not with the site or the writer.