Healthy Diet to Prevent Heart Disease

foods-for-heart

There is some food which actually increases the risk of heart disease buts it’s often tough to change your eating habits. If you are eating unhealthy food for many years and want to reduce or you simply want to fine-tune your diet plan, here are some heart healthy tips for you. Once you know which food to eat and which to avoid you will be on your way towards heart-healthy diet.

  1. Control over your portion size:

How much you are eating is as much important as what are you eating. Overloading your plate, eating very fast and eating until you feel stuffed all can lead to eating more calories than you should. Portion served in the restaurants are often more than anyone need. Use small plate or bowl to help you to control your portion.

Eat a large portion of low-calorie food items, nutrition-rich food like fruit, vegetables, salads and a small portion of high-calorie food, high sodium like fast food. This strategy will help you to not only reduce but also maintain your waistline. Keep track of a number of serving you eat. A serving size should always be in a specific amount, defined by common measurements such as a cup, ounces or piece.

  1. Eat more vegetables, salads, and fruits:

Vegetables and fruits are a good source of vitamin and minerals. They are also low in calories and loaded with dietary fiber. Vegetables and fruits have substances found in plants that may help you in preventing cardiovascular disease. Also when you eat more of this food it may help you eat less of high-fat food like meat, cheese, and snack foods.

For getting into the practice of eating vegetables and fruits always keep washed and cut vegetable in your refrigerator for a quick snack. Keep a bowl of fresh fruit in your kitchen so you remember to have it when you feel bit hungry. Choose recipes which is rich in vegetables and fruits like vegetable stir-fry or fruit mixed into a salad

  1. Choose whole grains:

Whole grains are very helpful in controlling the blood pressure and heart health as they are rich in fiber and another nutrient. You can increase the amount of whole grain in heart disease diet by simply replacing of whole rain instead of refined grain product. You can also try new products like whole grain farro, quinoa or barley. Also, you can include oatmeal.