A Healthy Diet For Healthy Heart – Must Read!!!

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While some heart disease risk factors, such as family history, are out of your control, a healthy diet and lifestyle are your best weapons.

Healthy-heart

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Start improving your diet today with these simple heart healthy diet tips.

Bananas– One banana has 422 mg—about 12 percent of your recommended daily dose—of potassium. Research suggests that diets rich in potassium can help lower blood pressure.

Eat the Right Fats– Studies suggest that replacing saturated fats (e.g., butter) with plant-based sources of polyunsaturated and monounsaturated fats may help lower blood cholesterol. Sources of polyunsaturated fats include corn and soybeans, and many nuts and seeds and their oils. Monounsaturated fat sources include canola, olive and peanut oils, and avocado.

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Shop Around for Low Sodium– Compare sodium content for similar foods and you can save hundreds of milligrams of sodium. For example, the sodium content for frozen pizzas ranges from 450 mg to more than 1,200 mg. The range among salad dressings is 110 to 505. Salsas: 120 to 240.

Try Whole Grains– Make buckwheat pancakes. Serve stir-fry over bulgur. Substitute millet for rice in curry dishes. Whole grains have more fiber and nutrients than refined carbohydrates.

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Choose Fruit– A cup of fruit juice offers vitamins, minerals and other phytochemicals, but if you’re watching your weight, whole fruits are smarter choices. They contain more fiber, which helps you feel full, and fewer calories. For example, one medium orange has 62 calories and 3 grams of fiber.

H/T: EatingWell

So follow these simple yet nutritious diet and keep a healthy heart and also share this post with your family and friends!

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