Heart Health: 4 Dietary Tips for Good Cardiac Health
By Kara Masterson
Heart disease is the top killer in America. However, it can be prevented in many cases. In fact, it is estimated that 80 percent of heart disease deaths can be prevented with a healthy diet and exercise. There are many changes that you can make to have a heart healthy diet.
Be Smart about Fats
You may have been told that all fat is bad. However, that is not true. There is good fat and bad fat. Trans fat is an example of a type of fat that you will need to eliminate. Trans fat is found in fried food and baked goods. There are many products that claim to be trans fat-free, but they still have trans fat in it. You should avoid foods that have partially-hydrogenated oil listed as an ingredient. This is another term for trans fat.
You will need to limit your intake of saturated fat. Red meat, tropical oils and dairy products are examples of foods that have saturated fat. Additionally, you will need to include more monounsaturated fat and polyunsaturated fat in your diet. These are known as the healthy fats.
Fish is a great source of healthy fats. You can also get healthy fats from kale, spinach, avocados, nuts and nut butters. These fats help reduce your risk of heart disease by lowering your cholesterol.
Snack on Fruits
Contrary to popular belief, it is okay to snack throughout the day. However, you should choose fruits over snacks that are high in sugar and saturated fats. Fruits are high in vitamins, minerals and phytochemicals. It is best for you to choose fresh or frozen fruit without any added sugar.
If you have to buy canned fruit with syrup, then you should drain it prior to eating it. One of the many great things about fruit is that it can curb a sweet tooth. It also makes a great addition to any meal.
Steer Clear of Processed Foods
Processed food is typically high in salt. In fact, 90 percent of the salt in one’s diet comes from processed foods. The American Heart Association recommends that one consumes less than 2,400 mg of sodium per day. Many American people get two or three times the recommended amount of sodium.
Sodium can raise blood pressure. This can increase the risk of heart disease. You will need to try to eat as much fresh food as possible and avoid processed or canned foods. You can also use spices and herbs to flavor your food instead of salt. Additionally, you will need to use products that have been labelled low-sodium or sodium-free.
Take Dietary Supplements
You may not be able to get all of the nutrients that you need from your diet. There are a number of dietary supplements that you can use in order to boost your heart health. Coenzyme Q10 helps your body produce energy. The heart pumps blood an average of 86,400 times per day without taking a break. That is why Coenzyme Q10 is essential for heart health. Your body naturally produces this, but you will benefit from taking a supplement.
Omega 3 fatty acid supplement is something else that you should consider adding to your regimen. Omega 3 fatty acids can lower blood pressure and cholesterol. They can also reduce the risk of heart disease. Not all supplements are created equal, so be sure to read reviews of Xyngular and other distributors before you decide which company to buy supplements from.
Even though heart disease is the top killer in America, there are several ways that you can prevent it. You will need to eat the right fats and snack on fruits. You will also need to limit your intake of processed foods. Additionally, it is a good idea to take dietary supplements.