The heart is one of the most vital organs in the body. When it stops beating, it will mean the end of life. When the heart encounters problem, they can be difficult to solve and reverse. Therefore, it is a must for every person to take care of their hearts. Here are some ways to keep the heart healthy through a hearty diet.
First, you need to control the size of the meal. It should be small yet healthy. This is very important to allow the body to digest everything. If you eat too much, the body will not be able to process all the fats in the food and they will be stored. This can be the reason for high cholesterol level and blocked heart vessels. Fats can also cause the heart to be coated with them. Eating lean meat will help you feel full longer.
Second, you need to eat more vegetables and fruits. This is probably the most overrated tip for healthy eating. However, it is overrated for a reason. These foods are extremely great for the body and for the heart. Fiber in fruits helps wash away excess fat that can lead to high cholesterol. Vegetables are rich in nutrients that prevent heart disease. It is not difficult to incorporate them in your meals. For instance, you can add tomatoes and lettuce every time you make a sandwich. You can also cook your meat with vegetables as side dish. There are just too many options for you.
Third, you need to eat more whole grains. Whole grains are healthy because they have fiber in them. They are also helpful in regulating one’s blood pressure. If your blood pressure is high, you are at risk of having heart attack so you want to lower it down. Examples of good whole grains are flaxseed and whole wheat. It is also easy to include them in your meals. You can substitute white products to whole wheat such as in the case of breads, rice and pasta.
Fourth, you need to avoid cholesterol and saturated fats. Cholesterol is bad for the heart because it tends to block the blood vessels creating more pressure. On the other hand, saturated fats are also unhealthy for the heart because they are fats that the body cannot break down any further. Saturated fats are considered bad fats or bad cholesterol. They are found in processed meats and junk food. The fats you should include in your diet are fatty acids or good cholesterol. These can be found in fish and nuts.
Fifth, you need to switch to lean meat and avoid fatty portions. Eating lean meat is the best way to get away from bad cholesterol. Instead of ordering chicken thigh, you can order chicken breast. It contains less fat and it is healthy for your body. You can also remove the skin and fat portions from the beef or pork that you buy. Go lean and your heart will be happy. Another option is to stick to fish products. Fish is relatively low in fat so they are healthy for the body.