If you want to build yourself a heart-healthy diet, follow the eight steps below to prevent heart disease.
1. Control portion sizes
The amount of food you consume is just as important as what foods you eat. If you eat too much or eat stuffing until the stomach feels tight, it will lead to more calories than necessary.
Ideally, you should choose foods that are low in energy, rich in nutrients, such as fresh fruits and vegetables; limit eating foods high in calories, high in sodium, such as processed foods or fast foods. This strategy can help you improve on a healthier diet, a healthy heart and an ideal waistline.
In addition, you need to regularly monitor the amount of food you eat. The recommended number of servings per food group can vary depending on the specific diet you are following. You may not be familiar with portion determination at first, and you should use a measuring cup, spoon, bowl, or scale until you feel confident with your judgment.
2. Eat more green vegetables and fruits
Green vegetables and fruits are always foods that provide abundant sources of vitamins and minerals for the body. The outstanding features of this food are low in calories (calories), rich in fiber, vitamins and minerals. Vegetables and fruits, like other plants or foods of plant origin, contain substances that can effectively help prevent cardiovascular disease. Eating plenty of fruits and vegetables can help you cut back on higher calorie foods, such as meat, cheese and junk food.
In the diet, vegetables and fruits are easy to eat. You can wash the vegetables clean and store them in the refrigerator to use them gradually. Choose recipes with vegetables or fruits as the main ingredient, such as stir-fried vegetables or fresh fruit mixed in salads.
Vegetables and fruits to eat:
Fresh fruits and vegetables.
Low-sodium canned vegetables
Canned fruit with juice.
Vegetables and fruits should not be eaten:
Vegetables with fatty sauce.
Canned fruit with sugar syrup.
Frozen fruit with added sugar.
3. Choose whole grains
Whole grains are a good source of fiber and contain many other nutrients that play an essential role in blood pressure regulation and heart health. You can increase the amount of whole grains in your heart-healthy diet by replacing refined grain products. Some whole grains you can use for example farro, quinoa or barley …
The types of grains to eat:
Whole grain breads.
High-fiber grains (with more than 5 grams of fiber per serving).
Noodles made from whole grains.
Grains should limit their use:
Refined wheat flour.
Chicken egg noodles.