Tips for a Healthy Diet to Prevent Heart Disease

8 Tips for a Healthy Diet to Prevent Heart Disease

A healthy diet is very influential on heart health . Here are some dietary patterns that should be avoided, according to experts, because they threaten heart health.

The heart is a vital organ because of its function to pump blood to all parts of the body. Problematic heart health will greatly impact the health of the body and other organs in general.

Maintaining heart health needs to be considered, especially when entering adulthood. One of them is by adopting a healthy diet and avoiding high-fat foods.

Experts often remind us to avoid several types of foods such as red meat to salt consumption which must be avoided to maintain heart health. Some dietary patterns are also recommended to be avoided in order to keep the heart healthy.

Here are 8 healthy eating patterns to prevent heart disease while maintaining heart health, according to Eat This, Not That! (13/4):

  1. Stop Eating Fried

According to nutritionist Mary Wirtz, avoiding fried foods is a powerful way to maintain a healthy heart. Fried foods such as fried fish, french fries and others can even increase the risk of type 2 diabetes, obesity and high blood pressure.

“Researchers have found that regular consumption of fried foods can increase the risk of coronary heart disease by 22%, stroke 37% and heart failure 37%,” said Wirtz.

2. Adjusting the Portion of Meals

Portion is the second problem that arises after the ingredients in food. Even in healthy foods, it is highly recommended not to overconsume it so that the effects do not turn bad.

“I think it’s very important to get the right portion size. If you eat a healthy diet but in too much quantity is it still considered healthy?” said Behmanesh as an obesity doctor.

3. Stop Consuming Saturated Fats

High cholesterol can refer to an increase in plaque that gets into the arteries and increases the tendency for heart attacks . This cholesterol is obtained from foods high in saturated fat whose fat will settle in the blood.

“Choosing foods that are high in saturated fat is very likely to increase cholesterol levels in the blood,” said Bedoyan as a nutritionist.

4. Don’t Consume Trans Fats

Trans fats are the most abundant fats in food and are very dangerous. Not only increases bad cholesterol, consumption of trans fats can also reduce good cholesterol levels.

“It is advisable not to consume trans fats as often as possible,” said Lemein, a nutrition consultant.

5. Increase the consumption of healthy fats

If some types of fat are advised to avoid, but not with healthy fats. These healthy fats are those found in seafood and foods high in omega 3 such as shellfish, shrimp, salmon and others.

“The cholesterol content in these foods is in small amounts, but not enough to affect the increase in cholesterol. Seafood actually has healthy omega 3 fats which can help protect the liver,” said Duong, a cardiologist who specializes in heart health.

6. Avoid Processed Grains

Refined grains have a very high association with obesity and other metabolic diseases. This is because the carbohydrate content is so high. For example, as found in white bread.

“Whole grains contain more fiber and other nutrients that are important for controlling blood sugar and preventing heart disease,” says Behmanesh.

7. Avoid Excessive Sugar Consumption

A certain amount of sugar is needed by the body to produce energy. Unfortunately, when you intake too much sugar, it will cause an increase in blood sugar which is dangerous for the heart.

“Researchers say that a diet high in added sugar is very risky for heart disease, even in people who are of normal weight,” said Wirtz.

8. Limit your salt intake

Sodium or salt is the biggest factor in triggering a spike in blood pressure. This significantly increased blood pressure will make the heart work to be increased instantly, the effect of which can trigger a dangerous heart attack.

“According to the Centers for Disease Control, sodium used primarily in processed foods and restaurants is highly contributing to increasing blood pressure, heart attacks and strokes,” said Wirtz.

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