What are the Best Diets for Heart Health?

Although you may be aware that consuming particular foods can raise your risk of developing heart disease, it can be difficult to change your dietary habits. You’ll be well on your way to a heart-healthy diet once you understand which foods to consume more of and which ones to limit. Whatever your reasons for tweaking your diet, here are six heart-healthy diet recommendations. Keep reading to find out the best diets for heart health in Runcorn.

What are the best diets for heart health? – Our tips:

1. Control and maintain your portion size

Both what you eat and how much of it matter. Consuming more calories than necessary is often a result of overloading your plate.

You may improve the quality of your diet and the condition of your heart by exercising portion control.

2. Eat more fruits and vegetables

Fruits and vegetables are excellent providers of vitamins and minerals. They are high in dietary fibre and low in calories. Like all other plants or plant-based diets, fruits and vegetables contain compounds that may lower the risk of developing cardiovascular disease. You may be able to reduce your intake of high-calorie meals like meat, cheese, and snack foods by increasing your intake of fruits and vegetables.

3. Opt for whole grains

Fibre and other nutrients in whole grains help control blood pressure and maintain heart health. By adopting simple substitutes for refined grain products, you may boost the proportion of whole grains in a heart-healthy diet. Alternately, be adventurous and experiment with new whole grains, like farro, quinoa, or barley.

4. Limit unhealthy fats for heart health in Runcorn

To lower your blood cholesterol and reduce your chances of getting coronary artery disease, you should limit the amount of saturated and trans fats you consume. Atherosclerosis, or the formation of plaque in the arteries as a result of high blood cholesterol, can raise the risk of stroke and heart attack.

5. Go for low-fat protein sources

Some of the greatest sources of protein include eggs, low-fat dairy products, lean meat, poultry, and fish. Choose lower-fat options like skimmed milk instead of whole milk and skinless chicken breasts instead of fried chicken patties.

Fish is a healthy substitute for high-fat meats. Omega-3 fatty acids, which are abundant in some fish varieties, can reduce blood fats known as triglycerides. Cold-water fish like salmon, mackerel, and herring have the highest concentrations of omega-3 fatty acids. Additional sources include flaxseed, walnuts, soybeans, and canola oil.

6. Limit or cut back on salt (sodium)

Consuming excessive amounts of salt increases blood pressure, which is a heart disease risk factor. Limiting salt (sodium) is a crucial component of a diet that promotes heart health.

What should you avoid when it comes to diets for heart health?

When following a cardiac diet, a person should strive to minimise some types of foods. These include:

Red & processed meat

Saturated fat can be found in red meat. The risk of heart disease may be reduced by substituting plant proteins for red or processed meat.

Drinks and foods with added sugar

Fizzy and energy drinks contain additional sugars, like many processed meals and beverages. You can maintain a healthy weight and fend off heart disease by avoiding too much sugar.

Processed foods

Long lists of additives, many of which are harmful to a healthy heart, are frequently found in processed foods. Try to make homemade meals using whole ingredients whenever you can. This is the healthier choice.

Refined carbohydrates

Refined carbs are devoid of fibre and have the ability to alter blood sugar levels. Consuming a large number of refined carbohydrates over time can result in weight gain and insulin resistance, both of which are risk factors for developing cardiovascular disease.

Alcohol

People who drink alcohol should make an effort to do it moderately. For women, this means having no more than a single drink daily, and for men, no more than two.

Salt

Consuming excessive amounts of salt (sodium) can raise the risk of cardiovascular disease and high blood pressure.

What are the 10 best foods in terms of diets for heart health in Runcorn?

– Leafy green vegetables
– Whole grains
– Berries
– Avocados
– Fatty fish & fish oil
– Walnuts
– Beans
– Tomatoes
– Almonds
– Garlic

Living a healthier lifestyle together with diets for heart health

The most effective strategy to prevent a heart attack is changing your lifestyle. There are three major steps you can take to lessen your risk of having a heart attack or stroke:

– Eat a healthy, balanced diet
– Don’t smoke
– Ensure your blood pressure is at a healthy level

Get in touch with Wise Pharmacy for more information about diets for heart health in Runcorn and to access our services such as the stop smoking service. Why not fill out our lifestyle survey to get started?

Stop Smoking Service Lifestyle Survey

This post was written on behalf of Wise Pharmacy by Pharmacy Mentor