Know these 9 nutritional ways to eliminate the risk of heart attack

If you have heart disease, you should pay attention to what you eat, many foods are very harmful for these heart patients, and if you do not have heart disease, then you should also pay attention to the food you eat so that you do not get this disease and prevent it. Heart health needs to pay attention to the diet to be well nourished. Here we describe the nutritional methods to prevent heart attack.

A heart healthy diet reduces the risk of atherosclerosis or clogged arteries. A heart-healthy diet starts with paying close attention to what you eat. You can reduce the risk of atherosclerosis (hardening of the arteries) with a heart-healthy diet. Arteriosclerosis is the blockage of arteries and leads to heart disease. If the artery clogging process has already started, you can at least slow it down.

Feed your heart well

Good heart nutrition is a powerful way to reduce or eliminate some risk factors. By using a heart healthy nutrition strategy, you can reduce total cholesterol and LDL (bad cholesterol), lower blood pressure and blood sugar, and lose weight. While most diet programs tell you what not to eat, the most powerful nutrition strategy focuses on what you should eat. In fact, heart disease research has shown that adding heart-healthy foods is just as important as eliminating other foods.

Here are 9 nutritional strategies to reduce the risk of heart attack:

1- Eat more fish. Fish is a good source of protein and other nutrients. This food contains omega-3 fatty acids that help reduce the risk of heart attack and stroke. The American Heart Association recommends eating two servings a week of fish rich in omega-3 fatty acids, such as salmon.
2- Eat more vegetables, fruits, whole grains and legumes. These beautiful and delicious wonders of nature can be one of the most powerful measures in the fight against heart disease.
3- Choose fat calories wisely. Remember these goals.
4- Reduce the amount of fat consumed.
5- Eat minimal trans fat and don’t get more than 7-20% of calories from saturated fat. (eg, fats found in butter, hard margarine, salad dressings, fried foods, snack foods, pastries, and desserts)
6- When you do eat added fat, use fats that are high in monounsaturated or polyunsaturated fat (such as those found in canola, olives, and peanuts).
7- Have a variety of food and eat the right amount of protein foods. Usually, eating high-fat foods (red meat and dairy) are among the main factors in increasing the risk of heart disease. Reduce these nutritional risk factors by balancing animal, fish, and vegetable sources and choosing lean protein sources.
8- Reduce cholesterol consumption. Limiting dietary cholesterol is recommended in dietary guidelines. Fuel up by eating complex carbs (whole wheat pasta, sweet potatoes, whole grain bread) and limiting simple carbs (regular soft drinks, sugar, sweets). The American Heart Association says it’s okay for healthy adults to eat one egg a day. When it comes to lowering blood cholesterol levels, limiting saturated fat is more important than consuming dietary cholesterol. The prescription of dietary cholesterol will not exceed 300 mg per day.

Other measures for heart health

Reduce salt intake. This helps in controlling blood pressure.
• exercise. The human body must be active. Exercise strengthens the heart muscle, improves circulation, lowers high blood pressure, increases HDL cholesterol (good cholesterol), and helps control blood sugar and body weight.
• Hydrate. Water is vital for life. Be sure to drink plenty of water.
• Enjoy every bite. Your motto should be dietary improvement, not deprivation. When you enjoy what you eat, you feel more positive about life and that helps you feel better. In addition, its advantage is that when you eat something you like with more pleasure and more; This is useful in controlling weight and reducing cholesterol levels.


August 17, 1394 13:33

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