Eat good, stay healthy. Always think before eating, think about what is on your plate, cup, or bowl. Your body needs all kinds of nutrients. Surely you need to eat some vegetables, fruits, whole grains, juices, low fat products, lean protein food. Here are some hearts healthy diet plan for you to keep heart healthy.
List of Heart Healthy Diet Plan
Although, use of heart healthy diet can help use to reduce Congenital Heart Defect, Myocardial Infarction (Heart Attack), coronary artery disease (CAD), Heart Failure, Arrhythmias. Thus make a list of what your heart wants to stay healthy.
List of Vegetables
Eat fresh food, frozen or no salt canned vegetables (peas, carrots, cabbage, broccoli, and okra).
List of Fruits
Fresh fruits like (orange, papaya, bananas, mangoes, watermelon, peach, guava) dried fruits without sugar.
List of Grains
- Whole grains or cooked cereals
- Noodles and steamed brown rice
- Low fat and unsalted crackers
- Sliced whole grain bread (such as whole wheat or rye)
- Sandwich buns, dinner rolls, pita bread
List of Protein Foods
- Fish, Chicken
- Beef very little quantity
- Eggs (no more than four yolks a week)
- Beans and peas (black beans, kidney beans, navy
- beans, chickpeas, lentils)
- Nuts and dry seeds
For Heart Healthy Diet Plan, what foods should heart patients avoid?
Heart patients should avoid such foods that have
- Full-fat milk and other dairy products.
- Organ meats, such as liver.
- Hot dogs and sausages
- Fried or breaded meats.
Top Ten Heart Healthy Diet Plan Foods
Salmon and tuna
These fish are rich in omega-3s, healthy fats. These can lower your blood pressure and reduce the risk of heart failure. If you’re a vegetarian, try tofu as an alternative.
Avocados
Avocados are a great source of heart healthy fats which lower your cholesterol and reduce the risk of heart disease.
Walnuts and almonds
Many nuts like walnuts and almonds are also rich in omega 3s and their daily intake can lower your cholesterol and protect your heart’s arteries from inflammation.
Intake of Oranges are Heart Healthy Diet Plan
Oranges are a heart healthy diet. This citrus fruit is filled with cholesterol-fighting fibers and potassium to help control blood pressure.
Olive oil
Olive oil is rich in antioxidants that help protect your blood vessels and keep them healthy. However, replace saturated fats, like butter, with olive oil because it keeps your cholesterol at a lower level.
Dark leafy greens are Heart Healthy Diet Plan
Generally greens are rich in vitamins, minerals, and nitrates. These green helps to open blood vessels, so that oxygen-rich blood can reach your heart. Greens include spinach, lettuce, Bok choy, and mustard greens.
Dark chocolate
As Dark chocolate in little amount can help to boost your heart health, moreover it lower your risk of heart disease, stroke, and diabetes. Add dark chocolate to your diet that has least 70% cocoa to get the benefits.
Low-fat yogurt is a Heart Healthy Diet Plan
Add low fat yogurt to your diet because it lowers the blood pressure and low-fat options help boost calcium intake and minimize fat.
Black beans
Black beans are filled with antioxidants, folate, and magnesium that can help lower your blood pressure. Thus use beans and keep low salt to your food if you have heart problems.
Fresh Fruits are Heart Healthy Diet Plan
Add fresh fruits to your daily diet to lower your blood pressure. It keeps your heart healthy.
FAQ’S
What is the healthiest diet for your heart?
- Eat less saturated fat.
- Avoid sodium (salt)
- Use fibers and Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.
What are the top 10 heart-healthy foods?
- Walnuts
- almonds
- Oranges
- Avocados
- Fresh Fruits
- Black Beans
- Dark chocolate
- Low-fat yogurt
- Cherries
- Dark leafy green
Which fruit is best for the heart?
- pomegranate.
- apples.
- avocados.
- mangos.
- blackberries.
What foods should heart patients avoid?
- Full-fat milk and other dairy products.
- Organ meats, such as liver.
- Hot dogs and sausages
- Fried or breaded meats.