Diet tips to prevent heart disease

The key to controlling and preventing heart disease is a healthy lifestyle and scientific diet. Here are ways to protect your heart that everyone can apply every day.

Balance calories

The average adult should eat about 2,000 calories per day. However, you may need more or less depending on factors such as gender, age, and fitness level. Increased physical activity will burn more calories.

Eat nuts

Plant protein and soluble fiber are found in nuts and beans. This food contributes to reducing bad cholesterol and protecting heart health. Each person should consider replacing refined grain products with whole grains. Snacking on raw nuts helps reduce the amount of carbohydrates, starch and sugar, increases the feeling of fullness, and contributes to staying in shape.

Add more vegetables and fruits

Vegetables provide abundant vitamins and minerals, are low in calories and high in fiber, preventing heart disease. Add more vegetables and fruits to your diet by cutting them into small pieces and storing them in the refrigerator for snacks, making juices, and smoothies. Watermelon, bananas, and avocados are rich in good fats and potassium to strengthen blood vessel protection, improve blood circulation, and limit the risk of narrowing, clogging, and rupture of blood vessels.

Eat seafood and eggs

Seafood is rich in protein and low in saturated fat. Fatty fish like mackerel and salmon are rich in omega-3 fats. This fat is good for the heart, increasing good cholesterol levels. Everyone should eat fatty fish twice a week.

Vitamins A, B12 and E, protein, selenium are found in eggs. Although eggs contain cholesterol, they have minimal effects on blood cholesterol. People at risk of heart disease can eat up to six eggs a week as part of a healthy diet.

Reduce unhealthy fats

Limiting trans fats and saturated fats in the diet contributes to reducing the risk of coronary artery disease and increased blood cholesterol. High cholesterol from fat can lead to atherosclerosis, stroke, and heart attack.

Limit salt

Eating too much salt in the diet can cause high blood pressure. This is a risk factor for heart disease. The recommended sodium intake for people with high blood pressure or heart disease is 1.5 g of sodium per day. The majority of salt intake comes from processed foods. Therefore, each person should prioritize eating fresh food.

Maintain the habit of reading nutritional ingredients when buying packaged foods or eating out. Choose foods low in unhealthy ingredients like saturated fat, sodium and sugar.