Heart protective diet

Healthy lifestyle and protective food are key points in protecting your heart from diseases. We all know that heart is a vital organ and when it is sick or damaged you will have a lot of complications you can die too! Strokes, heart attack and other diseases may affect your overall health and quality of your life.

I choose the Mediterranean diet rich in vegetables, fruits, wholegrains, fish, nuts and olive oils to protect your heart and live healthy!

Here, she gives her top tips for a heart-healthy diet.

Heavy on the veg

Fruits and vegetables consumption has been linked to lower risk of cardiovascular disease due to their fiber,vitamins and antioxidant

Aim to have 5 servings per day and choose vegetables over fruits

Balance meat with fish:

Decrease consumption of red meat to few times per week and a serving size of thumb! Instead aim to have 2-3 serving of fish or shellfish like salmon, sardines or tuna as they are rich in omega-3s-the protective component that clean arteries.

Choose good oil

Replace saturated fatty acids in pastries, cheese and butter with healthy monounsaturated fatty acid in olive oil and rasped oil about 2 tablespoon/day.

Enjoy high fiber food:

Fiber has been linked with improved heart function due to its cholesterol lowering effect. Enjoy wholegrain and oatmeal to boost your fiber intake.

Cut back on salt

High sodium intake has been linked with hypertension and eventually heart disease. So try to cut back your salt intake to 2.5 grams daily.

Stick with Eggs and milk

Enjoy dairy products as they are rich in calcium and potassium that are good for heart, don’t forget that moderation is the key!

Considering eggs are high quality protein that are important in protecting your heart, don’t worry about cholesterol level as studies have been shown that cholesterol in eggs don’t really elevate cholesterol in blood unless eggs are consume with high saturated fatty acid food.

Sources:

https://www-mirror-co-uk.cdn.ampproject.org/v/s/www.mirror.co.uk/lifestyle/health/eat-your-way-happy-heart-13975327.amp?amp_js_v=0.1#referrer=https%3A%2F%2Fwww.google.com&amp_tf=From%20%251%24s&ampshare=https%3A%2F%2Fwww.mirror.co.uk%2Flifestyle%2Fhealth%2Feat-your-way-happy-heart-13975327

https://www.foodnetwork.com/healthy/articles/what-is-a-heart-healthy-diet