Getting the right food for your body is the most important thing for a healthy life. And if you are living under the radar of heart failure or any other heart disease, you have to take special care of your food intake. But the main thing that bothers people is what to eat and whatnot. So, to make yourself clear about it, learn about the best and worst food for heart health here.
5 Best Food for Heart Health
1. High Protein Fruits and Veggies
Fresh fruits and vegetables are the backbones of a heart-healthy diet. They are highly nutritious, and low in calories and salt. Orange fruits and veggies like carrots, cantaloupe and sweet potatoes will provide beta-carotene and fibre, which is very essential for a healthy heart.
Green veggies like kale, spinach, and broccoli are also a good source of vitamin C, E, and folate.
2. Fishes Rich in Omega-3 Acid
Fishes that are rich in Omega-3 Fatty acids are another alternative for maintaining heart health. Two servings of fish in a week will lower your blood pressure and the risk of heart disease. Select the fish that is very high in Omega-3 acids and low in mercury like salmon, pollock, albacore tuna and sardines.
Beans are really good food for maintaining heart health. They provide you with a sufficient amount of daily protein without any calories. If you are a vegetarian, then beans can only provide you with that much extra protein.
You can prefer any type of beans such as kidney beans, lima beans, or pinto variety. Try to avoid mixing salt in it.
Nuts are snacks and the most delicious alternative to get healthy fat, protein and nutrients in the body. If you eat them a few times a week, they can lower and recover the risk of heart attack or heart disease. But consider your weight before using them because they are high in calories.
5. Whole Grains
Whole grains like barley, brown rice, or oatmeal are full of fibre that lowers the level of artery-clogging cholesterol. They are very heart-friendly for several reasons. Along with it, they also keep you full for longer and help curb your appetite, as they digest slowly. If you are sure about their identification, look for the word “whole grain” in the products.
5 Worst Food for Heart Health
1. Dairy Products
Dairy products are considered very good for our overall health. But the type of products you chose matters. Products like whole milk, ice cream, butter, and cheese are very high in saturated fat which is not good for our heart health. So, only stick to low-fat dairy products such as milk, yoghurt, etc. And avoid these harmful dairy products.
2. Processed Meats
Although meat is good for your health, but processed meats like bacon, sausage, and hot dogs are very high in fat and cholesterol. These food products are smoked, salted or infused with chemicals to preserve them. Both processed and fatty red meats are harmful to our heart health.
3. Salty Condiments and Sauces
Condiments and sauces that you brought from grocery stores contain lots of salt. Check the salt content on the label before you buy any of these products from the stores. Look for low sodium products like lemon, vinegar, olive oil, etc.
Soy sauce, hot sauce, and salad dressing are some of the worst offenders.
4. Fried and Junk Foods
When you dip foods like potatoes or chicken into butter or oil, you add fat and cholesterol to it. So, avoid fried food items on a regular basis because it can lead to weight gain and raise blood pressure. According to one research, fried foods can increase the risk of heart disease and heart failure.
Foods high in sugar like cookies, cakes, candy and soda can lead you to obesity, inflammation and blood sugar. But it made the highest contribution to heart disease. The American heart association had recommended not to take more than 6 teaspoons of sugar for women and 9 teaspoons of sugar for men per day.
Besides food items, oil also plays a very important role in heart disease and heart failure. So choose the right vegetable oil instead of solid fats such as butter, shortening, margarine or lard. You can use canola, corn, safflower, olive and soybean oils which are rich in monosaturated fatty acids.
But try to avoid deep fry because it adds fats and calories to the food.