Selected Guidelines For A Healthy Heart Part 2
Go For Low-Fat Protein Sources
In order to have enough protein in your diet it is unnecessary to eat foods from animals. Essential and non-essential amino acids can be found from plant proteins alone. You will however need to ensure that your sources of dietary protein are varied and your caloric intake is adequately meeting your energy needs. These types of foods include whole grains, legumes, seeds and nuts. You may also eat poultry and fish, low-fat dairy products and egg whites. You may also eat certain fish which are known to be heart-healthy because they contain omega-3 fatty acids which can lower other harmful fats.
Deliberately make an effort to reduce your salt intake. Salt which contains sodium is the single most harmful substance that one can eat that leads to high blood pressure. Sodium has the overall effect of retaining fluids in the body. This raises blood pressure. Blood pressure is a risk factor for cardiovascular disease. Patients with high blood pressure put their heart at increased risk of heart failure and heart attack. The American Heart Association (AHA) notes that most adults eat more sodium than is really necessary. This excessive sodium intake can be as high as 130 percent of the necessary daily intake.
Key things to do in order to reduce your sodium intake is ensuring that you check food labels of processed canned foods. These are greatest sources of sodium more than salt on your dinner table or in a restaurant. Even though it is good to reduce these types of salts as well. Doctors recommend eating fresh foods and making own stews and soups at home rather than purchasing grocery store soups. You may also replace your salt with onion powder and other spices.
How much to eat
Eating how much to eat is as important as knowing which foods to eat for a prosperous heart health. You can easily eat more calories by stuffing your plate, going for seconds and continuing to eat even if you are filled. When eating out, usually more portions than needed are served. There will be need to hands on manage your portions when eating out were its most likely to be a greater temptation to keep eating. You will need to learn the art of judging a serving size.
Reduce social indulgences drastically
Continuing to smoke tobacco when trying to create a healthy heart will work against your goals. Tobacco is harmful to our nerves and blood vessels due to the nicotine in tobacco. This leads to high blood pressure or hypertension which increases risk of heart attack and heart failure.