August 22, 2014
1 minute, 17 seconds read
- Watch your weight by keeping your BMI (Basal Metabolic Index) below 23 by eating a well-balanced diet.
- Whole grains are important part of your daily diet, increasing intake by 2-4 servings per day can reduce the risk of heart disease by as much as 40%.
- Include healthy proteins in your diet daily like low fat dairy products, dals, nuts, egg and lean meats.
- Go for the right oil: Combination of oil works the best, either use 2 different types or change your oil every two three months.MUFA rich oils (like canola, Olive, mustard, rice bran, soyabean Oil) help to keep your heart healthy
- Limit/ avoid hydrogenated oil or trans fats as it increases not only the cholesterol levels but also reduces the HDL (good cholesterol)
- Consume dark colored fruits & vegetables daily. One must have 5-9 servings of fruits or vegetables a day, each serving being 100gms which makes it 500 to 900gms per day. For eg: citrus fruits, cherries, spinach, broccoli, tomatoes
- Up your anti-oxidants- Anti-oxidants such as vitamins C, E, beta carotene and bioflavonoids occur naturally in fruits, vegetables, wholegrains, nuts and seeds. They protect the heart from free radical damage.
- A handful of nuts( almonds and walnuts) daily keeps the heart healthy.
- Go slow on refined carbohydrates by cutting down on your sugar intake, consumption of maida, cornflour, and white bread etc. as these increases your tri-glycerides.
- Cut down on processed foods as they are high in calories and sodium/salt.
- Regular exercise for 30-45 minutes all seven days a week keeps the heart fit & healthy.