Foods For a Healthy Heart

Dr. Gulneer Puri    03-04-2017 Consult

The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. Given the heart's never-ending workload, it's a wonder it performs so well, for so long, for so many people. Follow a healthy diet to keep the heart pumping!

1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. If you are a binge eater your chances of a stroke increases.

2. Eat more fruits 
Fruits are good sources of vitamins and minerals. They are also low in calories and rich in dietary fiber. Eating more fruits may help you eat less high-fat foods, such as meat, cheese and snack foods. The vitamin C in carrots, oranges also benefits your heart's health. Raisins are rich in the heart-healthy electrolyte potassium, helping prevent low potassium - a common issue in the standard American diet. Potassium is a key mineral for the proper function of all cells, tissues and organs in the human body. People who get a lot of potassium in their diets have a lower risk of stroke, especially ischemic stroke. 

3.Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. Know the different kinds of fat - good and bad ones.

4. Green Tea
Green tea is the magical drink for health. The antioxidants in green tea help to burn fat. The fat accumulation leads to blockage of heart. If we drink green tea at least once a day we can reduce the risk of heart ailments. However, just drink it in limits.

5. Broccoli, spinach and kale
When it comes to your health, you really can't go wrong with vegetables. But green vegetables may give an extra boost to your heart. These are high in carotenoids, which act as antioxidants and free your body of potentially harmful compounds. They're also high in fiber and contain tons of vitamins and minerals. 

A diet can make or break your health, consult a Diet and Nutrition Specialist if you want to follow a healthy diet.

Besides food, adopting simple lifestyle changes can help prevent heart disease. Learn tips to have a healthy heart.
-Uninterrupted sleep is absolutely essential for maintaining blood pressure and cholesterol levels.
-Skip Aerated Beverages
-Take a Vacation- All work and no play not only make Jack dull, but also make him prone to cardiac arrests.