Heart healthy eating

Healthy Habbit : Niyatee Foundation

What you eat affects your risk for having heart disease and poor blood circulation, which can lead to a heart attack or stroke. Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. To help you prevent heart disease and stroke you need to follow some guidelines.

How much you eat is just as important as what you eat. Keep track of the number of servings you eat and take that much means a control over your food calories to help control your portions. Eating more of low-calorie and less of high-calorie can make balance of your diet as well as your heart and blood circulation.

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease. Make sure to take at least a fruit like apple after your lunch, so as to maintain proper digestion and blood circulation.

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Also you can add ground flaxseed to your food. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.

The best way to reduce saturated and unhealthy fat in your diet is to limit the amount of solid fats like butter, cheese and saturated fat like meat. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of butter.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet.