What is a heart-healthy diet?
Healthy heart help us to avoid serious heart diseases.
Heart disease is the leading killer of men and women—and claims more lives than all forms of cancer combined. Being diagnosed with cardiovascular disease can also take an emotional toll, affecting your mood, outlook, and quality of life.
While weight control and regular exercise are critical for keeping your heart inshape,the food you eat can matter just as much.
In fact, along with other healthy lifestyle choices, a heart-healthy diet may reduce your risk of heart disease or stroke by 80%.
No single food can make you magically healthy, so your overall dietary pattern is more important than specific foods.
Instead of fried, processed food, packaged meals, and sugary snacks, a heart-healthy diet is built around “real,” natural food—fresh from the ground, ocean, or farm.
Keys to a healthy heart
- Maximum rest to the heart.
- Maintenance of good nutrition.
- Proper physical activity.
|Switching to a heart-healthy diet|
|Eat more:||Eat less:|
|Healthy fats, such as raw nuts, olive oil, fish oils, flaxseeds, and avocados.||Trans fats from partially hydrogenated or deep-fried foods; saturated fats from fried food, fast food, and snack foods.|
|Colorful fruits and vegetables—fresh or frozen.||Packaged foods, especially those high in sodium and sugar.|
|High-fiber cereals, breads, and pasta made from whole grains or legumes.||White or egg breads, sugary cereals, refined pastas or rice.|
|High-quality protein, such as fish and poultry.||Processed meat such as bacon, sausage, and salami, and fried chicken.|
|Organic dairy such as eggs, skim milk, or unsweetened yogurt.||Yogurt with added sugar; processed cheese.|
Steer clear of salt and processed foods for healthy heart
Eating a lot of salt can contribute to high blood pressure, which is a major risk factor for cardiovascular disease. The American Heart Association recommends no more than a teaspoon of salt a day for an adult. That may sound alarmingly small, but there are actually many painless—even delicious—ways to reduce your sodium intake.
Reduce canned or processed foods. Much of the salt you eat comes from canned or processed foods like soups or frozen dinners—even poultry or other meats often have salt added during processing. Eating fresh foods, looking for unsalted meats, and making your own soups or stews can dramatically reduce your sodium intake.
Use spices for flavor. Cooking for yourself enables you to have more control over your salt intake. Make use of the many delicious alternatives to salt. Try fresh herbs like basil, thyme, or chives. In the dried spices aisle, you can find alternatives such as allspice, bay leaves, or cumin to flavor your meal without sodium.
Substitute reduced sodium versions, or salt substitutes. Choose your condiments and packaged foods carefully, looking for foods labeled sodium free, low sodium, or unsalted. Better yet, use fresh ingredients and cook without salt.
Control portion size—and your weight
Carrying excess weight means that your heart must work harder, and this often leads to high blood pressure—a major cause of heart disease. As well as eating less sugar, salt, and unhealthy fats, reducing portion sizes is a crucial step toward losing or maintaining a healthy weight.
Understand serving sizes. A serving size is a specific amount of food, defined by common measurements such as cups, ounces, or pieces—and a healthy serving size may be a lot smaller than you’re used to. The recommended serving size for pasta is ½ cup, while a serving of meat, fish, or chicken is 2 to 3 ounces (57-85 grams). Judging serving size is a learned skill, so you may initially need to use measuring cups, spoons, and a food scale to help.
Eyeball it. Once you have a better idea of what a serving should be, you can estimate your portion. You can use common objects for reference; for example, a serving of pasta should be about the size of a baseball (slightly smaller than a cricket ball), while a serving of meat, fish, or chicken is about the size of a deck of cards.
If you’re still hungry at the end of a meal fill up on extra servings of vegetables or fruit.
An average RDA per day of a patient of cardiovascular disease should be:
- Energy : 1400-1800 kcal
- Protein : 50-60 gm
- Fat : below 30 gm
- Fiber : 40 gm
- Vitamin A : 3000 mg
- Vitamin C : 80-100 mg
- Sodium : 800 mg
Dietary Guidelines for Cardiovascular Diseases
Early morning an orange can be served as it provides antioxidants and vitamin c.
Breakfast : breakfast can contain 2 phulkas served with a vegetables curry and a boiled egg.It should be adequate.
Lunch : it can contain 2-3 phulkas served with dal (any vegetable dal) and veg rice.
Tea time : during tea time a small bowl of sprouts salad can be served or a fruit milkshake.
Dinner : the dinner can be consist of mix veg soup , steamed fish,one serving of phulka or roti with a curry.
Bedtime : one serving of a fruit can be given.