During the last years we have seen a growing interest of people to take care of their hearts. Exercise more, ride a bike instead of a car, quit smoking, have been some of the activities that people are prioritizing instead of a sedentary life and toxic environments. And within this scenario, food is one of the fundamental pieces for those who want to give their heart a break to keep it in better health.
In this article we will review some foods that they will serve you to eat them with tranquility and much pleasureso you can see that a good and rich diet can be perfectly well balanced for you to make a cardiac diet eating plan.
I will also tell you about some healthy food options that you can order in the restaurants.
Foods to include in your diet
It includes fruits, vegetables, whole grains, oily fish, nuts and healthy fats in the cardiac diet.
According to scientific studies, the Mediterranean diet and vegetarian diets have the greatest evidence of prevention of cardiovascular diseases.
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Fruits and vegetables
The phrase «eat the rainbow” is a helpful way for people to remember to eat a variety of different colored fruits and vegetables each day. The different types of antioxidants contained in vegetable food They can help protect the heart.
In addition, fruits and vegetables are also a good source of fiber, which is essential for heart health. In fact, experts suggest eating 4 to 5 servings of vegetables a day.
Ideally, try to concentrate on eating vegetables starch free and limit the size of servings of starchy vegetables, including potatoes and squash.
Fish
The blue Fish contains fatty acids Omega 3which have anti-inflammatory properties and are good for the heart.
Nutritionists suggest eating 2 servings of fish, especially fatty fish, per week. One serving equals 3.5 ounces cooked or three-quarters cup of flake fish.
The most common fish high in omega-3 fatty acids are:
- Salmon
- mackerel
- herring
- lake trout
- sardines
- white tuna
And children and pregnant or lactating women are advised to avoid larger fish such as shark, swordfish and marlin. This is due to a possible mercury contamination.
whole grains
limit grains refined and opt for cereal integrals Helps protect against cardiovascular disease.
Whole grains contain fiber, which is beneficial, unlike refined grains. In fact, whole-grain bread, pasta, and rice can be included as part of a healthy diet.
Nuts, seeds and legumes
The best diets for cardiovascular health include 2 to 3 cups of walnuts, seeds Y vegetables per day.
However, although nutritious, the fruits dried and the seeds are also very energy dense. For this reason, a person should consume them according to their desired calorie intake.
It is advisable to try adding the following to the diet:
- Nuts: these include walnuts, almonds, Brazil nuts, hazelnuts, walnuts, and cashews.
- Seeds: They include sunflower seeds, pumpkin seeds, flax seeds, hemp seeds, and chia seeds.
- Legumes: these include chickpeas, lentils, black beans, kidney beans, adzuki beans, and lima beans.
Foods to avoid
There are several foods that it is best to try to limit when following the cardiac diet. These are:
red and processed meat
Red meat is a source of saturated fat. According to several studies, replacing red or processed meat with vegetable protein can reduce the risk of heart disease.
Vegetable proteins that you can include are nuts, legumes, whole grains and soy products.
Sugar-sweetened foods and drinks
Many processed foods and drinks contain added sugars, especially soft drinks and energy drinks.
It is recommended that you limit calories from added sugars to no more than 10% per day. If you’re following a 2,000-calorie diet, that works out to 200 calories, or 12 teaspoons of sugar, per day.
Avoiding excess sugar can help a person maintain a moderate weight and prevent heart disease.
Processed foods
Processed foods often contain long lists of ingredients, many of which are not beneficial for a healthy heart. For example, many processed foods contain:
- high sugar content
- high salt content
- Trans fat
- saturated fat
- food additives and colors
If possible, try to cook meals from scratch with whole foods. This is a healthier option.
refined carbohydrates
Refined carbohydrates lack fiber and can potentially cause a blood sugar imbalance. Over time, consuming too many refined carbohydrates can lead to insulin resistance and weight gain, which are risk factors for cardiovascular disease.
Some refined carbohydrates to limit are:
- white bread, pasta and rice
- cakes, cookies and pastries
- many cereals for breakfast
- Pizza dough
- sweet desserts
- White flour
Alcohol
People who consume alcohol should try to do so in moderation. This means consuming no more than one drink per day.
Some people believe that a moderate intake of red wine can help protect the heart because it contains resveratrol. However, the evidence for this is weak, according to Harvard University.
Salt
Excessive consumption of salt (sodium) can cause high blood pressure and increase cardiovascular risk.
Reducing sodium intake by 1,000 milligrams per day can lower blood pressure.
Many processed foods contain added salt, so a person can control their intake by reading labels and choosing whole foods, when possible.
The cardiac diet aims to reduce the risk of cardiovascular disease by encouraging people to eat healthy, anti-inflammatory foods.
The basic principles of this diet are:
- Eat whole foods and avoid processed foods.
- Include a wide variety of vegetables and fruits.
- Limit red and processed meats.
- Limit whole dairy products.
- Eat a few servings of oily fish a week.
- Include healthy fats, such as olive oil and avocados.
- Add nuts, seeds and legumes.
- Limit your intake of alcohol and added sugar.
We give you an idea to start with the cardiac diet using the following eating plan:
Breakfast: Try the oatmeal with almond flakes and blueberries. Serve with a dollop of low-fat yogurt.
Lunch: A salmon and avocado salad, including green leaves, peppers, red onion, tomatoes, cucumber and a squeeze of lemon.
Dinner: Prepare a vegetarian sauce. Serve with brown rice and green salad.
Snack options: opt for hummus and carrot sticks, apple slices and a dollop of nut butter, or a boiled egg with oatmeal pancakes.
Final advice to achieve the cardiac diet
You may feel that altering your eating habits it is a challenge At first, and of course it is. So he tries to make gradual changes, maybe two a week, and stick with them. Going small is preferable to making many changes at once and then quickly giving up.
Keeping a food journal, or having a diet buddy, can often help people stay motivated. Also, plan a special gift at the end of a month of perseverance is a good way to reward yourself.
Another tip is to add herbs and spices (instead of salt or seasoning) to foods to enhance their flavor.
Obviously this type of change is easier to make in the privacy of the home, and it is a little more complex when trying to equate a diet with the offer of places we frequent to go to eat, or to which we ask that food be brought home, as has become so common after the start of the pandemic. However, you can, as long as you know what to order.
For example, what can you order in a restaurant:
- skinless poultry
- fish (especially oily fish)
- vegetarian options that omit the high-fat cheese sauces
- legume-based dishes, such as chillies or lentil dishes, served with brown rice
- salads with avocado dressing, olives or olive oil
And don’t forget that there are many restaurants and small healthy food businesses that you can find sailing in Internet Y social networks where you’ll find a wide range of great foods with ingredients low in fat and calories.
Another important thing is to try to avoid sauces and dressings that are high in sugar and fat. You should also try to limit your alcohol intake when you go out to dinner.
don’t forget about be consistent and stick to your diet, in addition to accompanying it with other activities that do your heart good. For example:
- exercise regularly
- avoid long periods of sitting or sitting
- (I’m telling you again) stop smoking
- relieves everyday stress through activities like yoga
- plan grocery shopping and batch cooking
- try to be aware of the size of the portions you consume
It seems difficult, but it is not. In addition, during the last few months we have seen that the world and the routine can change radically and that does not mean that it is worse, much less that change is impossible. On the contrary, change habit It can be a whole new personal, family, group company or whatever you prefer.
Creating and following the cardiac diet is a process. Especially if a person is used to eating refined carbohydrates and processed foods frequently, it may be difficult for them to follow a healthier diet. Nevertheless, With time on a cardiac diet you will return to a moderate weight, and you will enjoy the benefits of a healthy diet. And I assure you that there is no better triumph than your own health.
Now it’s up to you to start as soon as possible.
We wish you luck, and we hope it will do you a lot of good, and that you enjoy it.