With cardiovascular diseases that are on the rise, India should become “Heart disease capital of the world” in the coming years. Since most of us lead lifestyles -one of the greatest factors for heart disease -what can be done to ward off the threat from cardiovascular diseases and protect against weakening conditions such as heart attacks and lines, is absolutely essential.
When it comes to keeping your heart in good condition, it is always a good idea to focus on your food habits. In addition to physical exercise and reasonable calm (good sleep), nutrition is a key component to ensure the introduction of a heart -healthy lifestyle. So you can protect yourself from cardiovascular complaints.
Add fiber -rich foods to your diet
It is known that fiber reduce cholesterol levels, reduce the risk of stroke and help with weight loss. You therefore recommend that you add a healthy amount of fiber -rich food to your diet. Examples of fiber -rich foods are entire grain such as oats, brown rice and millet, lentils (which contain soluble fiber) and vegetables (especially those with skin like Brinjal and Ladyfinger). However, remember to eat all of these foods in moderation. For a heart-healthy diet, no more than 4-5 portions of entire grain and 2-3 portions of vegetables per day are recommended.
Eat fat dairy products
Low fat dairy products such as lean milk and curd cheese are advantageous for the heart because they contain nutrients such as potassium and calcium that reduce blood pressure. Try to include 400 ml of dairy products in your diet during the day – this will keep your heart healthy and robust.
Munch on fruits
Fruits contain fiber that helps to lower cholesterol and minimize the risk of stroke, while antioxidants that are available in fruits from free radical protects that lead to cell damage, which leads to diseases such as heart pool, cancer and Alzheimer’s. Essen 1-2 fruits per The day reduces the risk of cardiovascular diseases and at the same time doubles a healthy snack option with which you can control these hunger pans between meals.
Replace junk foods with healthy snacks
Avoid junk food how NamkeensPresent Samosas And packaged stuff, since they contain sodium, triggers high blood pressure. Instead, try to replace them with snacks such as fruits and nuts that are not only nutritious, but also easy to wear and do not need a preparation time. While every fruits in moderation is good for health, nuts – walnuts, almonds and pistachios are particularly advantageous for the heart because they contain an unsaturated fatty acids, which reduces poor cholesterol levels and protects them from heart disease and a stroke.
Do you have a few pieces of dark chocolate every day
This should be a pleasant surprise – Dark chocolate contains antioxidants that restrict cell damage through free radicals and thus protect them from heart disease. Dark chocolate also increases blood circulation and prevents coagulation. Eat 20 grams of dark chocolate every day (4 pieces). Keep your heart healthy and appeased your taste buds.
A heart -healthy diet includes at least three meals a day and supports everything in moderation. Stick to the principles of healthy by consuming a balanced and nutritious diet. Now switch to a heart -healthy diet – big dividends will harvest them from protecting them from chronic heart disease and helping them to feel both physically and mentally fit and agile.
