Having elevated levels of cholesterol puts you at great risk of heart disease and stroke. If you think your heart is at risk of these life-threatening conditions, you need to learn how to choose and eat a heart healthy diet to lower down your risk and continue living a healthy life until you aged.
Below are some handy ideas that you can use to help you heart achieve the ultimate protection it deserves.
Bulk up on fiber
Eating fresh fruits, vegetables, legumes and whole grains is among the top strategies you can do to fight heart disease. Bulking up on fiber and constantly eating them everyday can significantly reduce your bad cholesterol levels.
You could incorporate for about 3-4 servings of fruits and vegetables each day and aim for at least 2-3 servings of whole grains and nuts per week.
Don't skip meals
People who tend to skip breakfast or any important meal of the day thinks that they will lose weight but the truth is, it will only yield to overeating. Overeating will only result to high caloric and high fat food consumption which is a big no-no for your heart.
Instead of feeling guilty of skipping meals and overeating, you can instead practice a good eating habit. Try to follow eating small frequent meals each day which comprises for about 5-6 mini meals full of nutritious foods. This will make your stomach feel full which decreases your cravings.
Introduce yourself to omega 3
Omega 3 fatty acids are known as good fat and bring a lot of benefits to your heart and overall health. Food sources that are rich in omega 3 are mainly found from cold water fish such as salmon, tuna, sardines, herring, and mackerel. With that being said, including fish in your daily meal plan can help boost your good cholesterol.
Avoid processed and fatty foods
Fast foods are yummy and convenient for busy people who haven't got the time to cook their own meals at home. Although they seem and taste delicious, they are full of preservatives, fat and even sodium. As much as possible, if you want to prevent having future heart attacks and stroke, you need to avoid eating processed foods.
Instead, make time to prepare your own meal and incorporate all nutritious foods on it. Preparing and cooking your own food will give you an idea on how much fat and calorie you're taking in. Plus, you wouldn't have to worry whether your food is well sanitized and safe for eating.