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Heart Healthy Diet

Submitted by Stella Morgan on November 9, 2009

Heart diseases are amongst the most common cause of death across the world. Where once heart disease was linked to old age, today it is a condition suffered even by the young. It’s isn’t uncommon to hear of a thirty year old having a heart attack; after all, stress, anxiety, lack of exercise and poor diet can take a heavy toll on the heart. However, by adopting a healthy diet plan and incorporating at least thirty minutes of exercise into your schedule can help keep your heart healthy and young. Healthy Heart Diet – It’s a known fact that your diet directly impacts the health of your heart.

Some foods enhance heart activity while others slow it down. It is important to know which foods to include and which foods to cut down on. If you have a pre-existing heart condition, it is important that you consult your physician before adopting a new, dietary pan.

Your doctor will be able to guide properly, keeping your condition and needs in mind. The basics of a healthy heart diet, however, pretty much cover the following point. Incorporate these in your meal plans and enjoy the advantage of a healthy, young heart.

Cut Down on Cholesterol – Cutting down on unhealthy fats and cholesterol is the most basic dietary step you need to take to maintain a healthy heart. Over time, high levels of cholesterol lead to buildup and blockages in the arteries. This increases risk of heart failure.

By limiting saturated fats like dairy products (cheese, butter, etc.), red meats (beef, pork, etc.), baked and fried foods, you can significantly reduce levels of blood cholesterol. This in turn controls heart condition. Also be sure to replace saturated fats with healthier low-fat substitutes, like olive oil, low-fat yogurt, and so on. Cut Down on Sodium – High blood pressure increases the risk of heart failure, and excess salt consumption is known to aggravate high blood pressure. Therefore, cutting out excess salt from your meal plan helps keep your blood pressure and heart under control. While most people mistakenly assume that the amount of salt consumed depends on the salt stirred into cooking or sprinkled over food, most of our salt consumption comes from processed foods—ready-to-eats, frozen meals, packaged soups and ketch-ups. The way to cut down on your sodium intake is to eat fresh ingredients in your meals. Include Fiber – Fiber is a very important component of a balanced meal. However, we tend not to consume as much fiber as the body requires. Fiber-rich foods, like fruits and whole grains, are low in fat, packed with minerals, vitamins, and natural chemicals known as phytochemicals; all of which benefit the heart. Include Fruits and Vegetables – There is nothing healthier than eating a variety fresh fruits and vegetables. Fruits and vegetables are rich sources of valuable nutrients like minerals and vitamins. They are also known to be low in fat and high in fiber content, making them ideal to maintain a healthy heart. In addition, fruits and vegetables are full of antioxidants. They are important in eradicating harmful radicals that result in blockages. They also make for healthier snack substitutes through the day.