Eating a heart-healthy diet is essential for maintaining good heart health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help lower the risk of heart disease and stroke. By making small changes to your diet, such as choosing whole grains instead of refined grains or eating more fruits and vegetables, you can take important steps towards improving your heart health.
In this article, we will provide a guide on what to eat for a healthy heart.
Fruits and vegetables
Eating a variety of fruits and vegetables is essential for good heart health. These foods are rich in vitamins, minerals, and fibre, and can help lower blood pressure and reduce the risk of heart disease. Aim to eat at least 5 servings of fruits and vegetables per day. Some examples of heart-healthy fruits and vegetables include berries, citrus fruits, leafy greens, broccoli, carrots, and sweet potatoes.
Whole grains
Whole grains are an important part of a heart-healthy diet. These foods are rich in fibre, vitamins, and minerals, and can help lower cholesterol and reduce the risk of heart disease. Choose whole-grain bread, pasta, and cereal instead of refined grains. Some examples of whole grains include oats, quinoa, brown rice, and whole-wheat bread.
Lean proteins
Choosing lean proteins is important for maintaining good heart health. Lean proteins are low in saturated fat and can help lower cholesterol levels. Some examples of lean proteins include skinless chicken and turkey, fish, beans, and legumes.
Healthy fats
Consuming healthy fats is important for heart health. Unsaturated fats, such as those found in olive oil, nuts, and avocados, can help lower cholesterol levels and reduce the risk of heart disease. Limit saturated and trans fats, which can raise cholesterol levels and increase the risk of heart disease. Some examples of healthy fats include olive oil, nuts, seeds, and fatty fish.
In addition to eating a heart-healthy diet, it's important to limit sodium, added sugars, and alcohol intake. Too much sodium can raise blood pressure and increase the risk of heart disease, while too much added sugar can increase the risk of obesity and diabetes. Alcohol should be consumed in moderation, as excessive alcohol intake can increase the risk of high blood pressure, heart disease, and stroke.
