Heart-healthy Lifestyle: 7 Steps to Prevent Heart Disease
Although most people don’t know that eating some foods can increase their risk of developing heart disease, it’s difficult to change eating habits. Whether your healthy or fighting heart conditions already, choosing the right lifestyles can correct and maintain a healthy body for a lifetime.
Once you know the type of foods you should eat and which to avoid, you’ll be on your right path toward a heart-healthy diet. Before we get down to the Best Omega 3 Supplement Reviews from Trivita’s Fish Oil Tablets, let’s explore other natural ways of preventing heart diseases. Here are the best thoughts for you!
Top 7 Natural Ways to Prevent Heart Disease
1. Control the amount of food you order at restaurants.
The amount of food one eats is just as effective as what they take. Most foods are fried. Mostly, people use a lot of fats to prevent foods from sticking to their cookware. Therefore, taking much food, in that case, can lead to heavy consumption of calories. Noteworthy, the portions served in most restaurants have more calories than the ones you can prepare at home.
So, you need to minimize the frequency of eating at fast-food restaurants. Also, take minimal fried foods.
2. Eat more vegetables and fruits.
According to several dietetic studies, vegetables and fruits are the most recommended sources of vitamins and minerals. Naturally, they are low in calories and high in dietary fiber. Fruits and vegetables,
like most plants or plant-based foods, have substances that can prevent cardiovascular disease. So, eating a lot of vegetables and fruits can help you reduce the calorie that you take in foods such as cheese, meat, and snack foods.
Interestingly, featuring vegetables and fruits in the diet is effortless. Ideally, you need to keep vegetables washed and cut for quick snacks every day. Plus, keep fruits in a bowl on the dining table for you to remember to eat them regularly.
Probably, you may want to choose recipes that have fruits or vegetables as the top ingredients. For example, fresh fruit or vegetable stir-fry mixed into salads can be a great deal on your diet. Also, there are several ways to step up the intake of fruits and vegetables. Here is a great suggestion:
Fruits and vegetables to choose
- Low-sodium canned vegetables
- Fresh or frozen vegetables and fruits
- Canned fruit packed in juice or water
3. Select whole grains
Naturally, whole grains are excellent sources of fiber and other nutrients. These play a significant role in regulating blood pressure and boosting heart health. So, increasing the number of whole grains in a heart-healthy recipe may require you to make simple substitutions for refined grain products. Alternatively, you can be adventuresome and try a fantastic whole grain diet, such as whole-grain farro, quinoa, or barley.
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Grain products to choose
- Whole grains
- Whole-grain pasta
- Whole-wheat flour
- High-fiber cereal with 5g and above fiber content.
- Whole-grain bread,
4. Limit unhealthy fats
Limiting the intake of saturated and trans fats you eat can be a great idea. Because it reduces your blood cholesterol and minimizes your risk of developing coronary artery disease. Typically, a high blood cholesterol level can cause serious problems such as atherosclerosis — a condition that leads to the buildup of plaques in your arteries — which can expose you to the risk of having a heart attack and stroke. That’s why the American Heart Association offers comprehensive guidelines for the amount of fat that you need to include in a heart-healthy diet:
Recommended Type of fat
According to the American Heart Association, one needs to use fat, which is not more than 5-6% of the total daily calories. Similarly, you need to ensure that the diet is not more than 11-13g of fat.
Also, you need to use low-fat options when possible, to ensure a heart-healthy diet. For instance. Probably, you may want to check the food labels before buying any ready-cooked snack.
Fats to choose
- Olive oil
- Canola oil
- Margarine, trans-fat-free
- Vegetable and nut oils
- Cholesterol-lowering margarine, such as Promise Activ, Smart Balance, or Benecol
- Nuts, seeds
5. Choose low-fat protein sources
Low-fat dairy products, Poultry, lean meat, fish, and eggs are some of the best sources of protein. However, it is essential to note that only a specific type of products with lower fat options. These include skim milk in place of whole milk. Also, skinless chicken meat other than fried chicken patties.
Alternatively, fish can be an excellent option for high-fat meats. Indeed, there are specific types of fish that are rich in omega-3 fatty acids. These can lower triglycerides — which is blood fats. Equally important, dieticians recommend that you eat foods with the highest amounts of omega-3 fatty acids.
Proteins to choose
- Low-fat dairy products, like skim or low-fat (1%) milk, yogurt, or cheese
- Soybeans and soy products
- Fish such as salmon
- Skinless poultry
- Lean ground meats
6. Reduce the sodium in your food
Taking excess sodium can increase the risk of having high blood pressure, the leading factor for cardiovascular disease. According to studies done by the American Heart Association, reducing sodium can be a significant step when planning to get a heart-healthy diet.
Usually, healthy adults should have not more than 2,300 milligrams of sodium a day.
While reducing the amount of salt that you add to food while cooking or at the table is a great way to go, much salt that people eat comes from canned or processed foods. Essentially, you may want to eat fresh foods or make your soups and stews to reduce the amount of salt you get.
Low-salt items to choose
- Reduced-salt versions of condiments,
- Reduced-salt canned soups or prepared meals
- Herbs & spices
- Salt-free seasoning blends
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Cushioning your heart from unhealthy conditions can be a great idea. Intuitively, protecting yourself from sickness is cheaper, more comfortable, and more manageable than treating a cardiovascular condition. Fortunately, there are simple natural ways to protect your heart from diseases. On top of the 6 mentioned cases, taking the Best Omega 3 Supplement offered by Trivita’s Fish Oil Tablets.
This product helps you get robust cardiovascular system support plus brain & nerve health support. Besides, the supplement allows for strong inflammation support.
The tablet includes a premium fish oil in an easy-to-swallow soft gel that makes its consumption effortless. So, while Omega-3 fatty acids are essential for your health, your body still can’t produce them. However, you can get this element in Omega3 Prime. The product helps you to have a healthy heart, joint, brain, and overall health.
Omega-3 fatty acids are elementary to human health. First, they’re involved in everything. This ranges from building healthy cells to maintaining the brain as well as the nerve function.
Incorporating these 7 tips into your daily routine can offer you a heart-healthy outcome. Because they doable and enjoyable habits that can bring you all your desired results. With healthy recipes and Best Omega 3 Supplement of Trivita’s Fish Oil Tablets, you can always have your heart strong and healthy.
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