Heart Healthy Diet – To Reduce Risk of Cardio Vascular Diseases
Healthy Diet and lifestyle modifications help in reducing the risk for cardio vascular diseases. People with type 2 diabetes, obesity and hypertension are more prone for heart diseases and stroke.
Most important nutrients for reducing the risk of heart diseases include high fiber, low fat, B complex vitamins (folic acid, ) , low sodium diet.
Fiber present in whole cereals and legumes, fresh fruits and vegetables reduce the risk of heart diseases by reducing the cholesterol levels.
Unsaturated fats, polyunsaturated and monounsaturated are beneficial for heart health. They are present in fish, nuts, seeds and vegetables.
The essential fatty acids omega-3 and omega-6 are found in oily fish and in nuts and seeds. Our bodies cannot make these acids so we have to eat them to gain their benefits, which include improving cholesterol levels in the body.
Colorful fruits and vegetables which are rich in antioxidants also reduce the risk of heart diseases.
Reducing the salt content in the diet (table salt, pickles, papads, processed foods) is very much helpful for hypertensive patients as well as high risk individuals to prevent cardiac disease.
Limit foods and beverages high in calories to reduce or maintain weight , thus helps in keeping your heart healthy.