A balanced diet coupled with some decent workout or exercise routine would do good for your well being, for every component of our body outer and inwardly deserves the care it needs especially when you are catching up with age.
And as we talk about the risk of cardiovascular disease increases as you age, so keeping in mind that therefore a healthy heart is a must. Here’s our 5 simple rules to guide you to a heart-healthy diet.
1. Taking greens. Many vegetables are particularly rich in vitamin C and in beta-carotene and work as antioxidants in your body so this include plant-based foods such as vegetables, fruits, whole grains, beans, and legumes. One analysis of eight studies found that increasing leafy green vegetable intake was associated with up to a 16% lower incidence of heart disease.
2. Goodness of protein. Most of us know that protein is essential for building muscle, but it is also vital to your brain and heart. For lean sources of protein like eggs, beans, seafood, and skinless cuts of poultry. Fish that is rich in omega-3 fatty acids at least twice per week is recommended like salmon, herring, tuna, and trout. Omega-3 fatty acids appear to promote heart health.
3. Wise choice of fats. Experts do agree fats raise the risk of heart disease, so it is wise to choose fats that improve cholesterol levels and decrease your risk of heart disease. Unsaturated fats, in moderation, are considered heart-healthy, overall. These include monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in olive oil, nuts.
4. Control salt intake. Period. As adults, we should have no more approximate 2.5 tablespoon of sodium per day. Choose whole, unprocessed foods and eat plenty of vegetables and fruit. Try to avoid processed food so that you can control your salt intake
5. Portion size matters. Your daily meal portion should be kept in check to keep your waistline in check, and as a result, lower your risk for heart disease. A recommended daily portion meal would be 1 1/2 – 2 1/2 cups of fruit and 2 1/2 – 3 1/2 cups of vegetables. 6-10 ounces of grain, 1/2 from whole grains. 3 cups of nonfat or low-fat dairy foods. 5-7 ounces of protein (meat, beans, and seafood).
So with our 5 simple rules, we are recommending the following that would be good to sustain you for a healthier heart diet.
- Watsons Omega 3 Fish Oil contains 300mg Omega-3 Marine triglycerides where this fatty acids in fish oils may help prevent heart disease and stroke.
- Nutrabliss Rolled Oat and as we know oat helps lower or reduce cholesterol. Amount recommended for cholesterol lowering effect is 3G/Day. It is Natural and Vegan.
- Blackmores CoQ10 50mg 30s with CoQ10 supplements may helps in lowering blood pressure.
Our bottom line here is of course, diet is just one piece of the equation. To support your heart health, it’s also important to exercise regularly, refrain from smoking, and find ways to reduce your stress levels.
