With people more concerned about the massive public health problem of obesity than ever and an increasing awareness of the importance of cardiovascular health, it’s critical to educate yourself about living a healthier lifestyle. tim bò đông lạnh
Eating a heart-healthy diet is one of the best ways to prevent heart disease. A healthy, safe diet plan which takes your cardiovascular function into account along with regular exercise can go a long way towards good heart health.
Fruits and vegetables should be the mainstay of your diet. Eat a variety of fresh produce in order to give body what it needs to stay in good health. While it’s common knowledge that fruits and vegetables are good for your health, it’s just as important to eat a variety of these foods.
When you ensure that your diet includes a variety of different fresh vegetables and fruits, you give your body the nutrients and minerals it needs to support good cardiovascular function along with every other system in your body. Try to eat as large of a variety of vegetables and fruits as you can every day. Vegetables should make up about four fifths of this dietary intake, fruits the other fifth.
Another benefit of eating plenty of fruits and vegetables is that they are also rich in dietary fiber, which is one of the important components of any healthy and safe diet plan. Fiber helps keep your metabolism higher, improves digestion and is beneficial all around. A great diet plan for your heart should include ample amounts of fiber.
Other than vegetables, you can get the fiber you need from whole grains, beans and some fruits. Berries are a good source of fiber and also contain other nutrients which reduce the risk of developing heart disease.
You should choose fresh vegetables and fruits whenever possible since their nutritional content is far higher than frozen or canned versions. It’s OK to use frozen vegetables when necessary as long as they don’t contain added salt, sugar or preservatives. Canned vegetables (with the exception of beans) and fruits should be used sparingly, since they often contain very little of their original nutrients.
Limit your sodium intake; sodium tends to raise blood pressure, which puts strain on your heart. Sugar should also be kept to a minimum, since it can lead to weight gain and any excess weight you carry also forces your heart to work harder.
Choose lean proteins such as poultry, fish and lean cuts of beef and pork. Beans are also a good source of protein, as are eggs; however, egg yolks are high in cholesterol, so egg whites are a healthier choice.
Try to include fish in your safe diet plan two or three times weekly; most fish are excellent sources of Omega-3 fatty acids. However, you can also get these essential fatty acids from peanuts, almonds and other tree nuts as well as from flax seed. Omega-3 is widely believed to play a role in reducing the risk of heart disease.
Low fat dairy products can also be part of a great diet plan for your heart. These foods are high in protein and contain relatively healthy fats. You can also get these fats through monounsaturated vegetable oil, fish and nuts. These fats are the kind your body can use – and they’re a much healthier alternative to saturated fats and trans fats.
Any healthy and safe diet plan should include lots of water. Water is necessary for the proper functioning of every part of your body, including your heart. Drink at least six eight ounce glasses daily and preferably more, especially when exercising.
If you want the best results from a great diet plan for your heart, regular aerobic exercise has to be a part of it. Half an hour of aerobic exercise two or three times weekly is enough to start improving your cardiovascular health. Exercise is a great way to strengthen your body, tone muscles and keep your heart in great shape.