Heart Healthy Diet for Heart Lovers!!!!

Eating certain foods can lead you to a risk of heart disease.We all find it difficult to change our usual eating habits.With the increasing risk of heart diseases it's time we fine tune our diet.

Why should you actually make the switch?  Here are a few reasons:

•     Reduce the risk of Alzheimer's
•     Reduce the risk of cancer
•     Help skin look more healthy
•     Lower cholesterol
•     May help manage blood sugar levels
•     Help prevent heart disease
•     Metabolize stored fat
•     Maintain energy levels

Here are few Heart Healthy diet tips:

1. Control your portion size:

Keep track of the number of servings you eat  and use proper serving sizes  to help control your portions. Eating more of  low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calories.

2. Eat more vegetables and fruits

Vegetables and fruits contain substances found in plants that may help prevent cardiovascular disease.


3. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

Grain products to limit or avoid:Doughnuts,Biscuits,Quick breads(Fast Food)


4. Limit unhealthy fats and cholesterol

 Fat intake  Recommendation
Saturated fat     Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet

Trans fat     Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet

Cholesterol     Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad")

cholesterol or those who are taking cholesterol-lowering medication

Fats to limit :
    Butter, Lard,Bacon fat,Gravy,Cream sauce, Nondairy creamers,Hydrogenated margarine and shortening
   Cocoa butter, found in chocolate,Coconut, palm, cottonseed and palm-kernel oils


5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of

protein.For example, a soy or bean burger for a hamburger  will reduce your fat and cholesterol intake.

Proteins to limit or avoid :
Full-fat milk and other dairy products,Organ meats, such as liver,Egg yolks



6. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an

important part of a heart-healthy diet.

High-salt items to avoid :
Table salt,Canned soups and prepared foods, such as frozen dinners,Tomato juice,Soy sauce

7.See your doctor 


8.Get Active














Now you know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Allow yourself an indulgence every now and then.But don't let it turn into an excuse for giving up on your healthy-eating plan.What's important is that you eat healthy foods most of the time. Incorporate these tips into your life, and you'll continue to find that heart-healthy eating is both doable and enjoyable.