Many of us are aware that if we want to have a healthy life, then we need to have a healthy heart. But the majority of us are unaware that our lifestyle is leading to our heart health. This means we need a heart healthy diet. High blood pressure levels can greatly increase your risk of heart related illnesses. And this means if you embrace a heart healthy diet that lowers your blood pressure level and cholesterol, you will have cut down tremendously two of the most powerful signs or symptoms of developing a heart attack or stroke.
Statistics reveal that close to 80% of premature deaths from cardiovascular disease may be averted by looking into making lifestyle changes like moving to a healthier diet and using regular physical activity, just like walking or reasonable aerobic fitness exercise.
Elevated blood pressure is often a consequence of both environmental and genetic factors and substantial among these are diet, physical inactivity, excessive alcohol consumption and cigarette smoke inhalation.
Health regulators around the world recommend dietary changes, for those folks who are at risk for heart disease and stroke because of high blood pressure and hyper-tension, with the objective of reducing blood pressure levels to optimal levels. A healthy heart diet can be defined as a balance of different proportions of the main recommended food groups, which includes:
* Bread, rice, potatoes, pasta as well as other starchy food items (around 33% of total diet) * Fruit and vegetables (approximately 33% of total diet) * Milk and dairy foods (around 15% of overall diet) * Meat, fish, eggs, beans and other non-dairy sources of protein (somewhere around 12% of total diet) * Foods and drinks high in fat and/or sugar (approximately 8% of overall diet).
The United Kingdom Food Standards Agency (FSA) internet site offers information about what degree of saturated fats creates a “high” amount; this is set at 5 grams, or more, of saturated fat per 100 grams of food. Plus, many food manufacturers are utilizing a traffic light labelling method to offer shoppers with a colour-coded alert regarding foods which have higher than recommended levels of food types – red means high, amber means medium and green means low.
Along with dietary controls, weight control is also necessary to managing the heart related illnesses risk and the subsequent guidelines are promulgated to the population:
* Minimize the intake of energy-dense food items (including foods containing animal fats, other high-fat foods, confectionery and sugary drinks) * Eat less ‘fast food’ * Reduce alcohol intake * Improve exercise.
Tricks for a Healthy Heart Diet
* Structure your meals on starchy foods (potatoes, rice, pasta) * Eat 100 grams of 5 distinct vegetables and fruit daily * Try to eat more fish, especially oily versions such as mackerel and salmon * Lessen saturated fat and sugar intake quantities * Decrease salt consumption to less than 6 grams a day * Undertake modest daily exercise and achieve a healthy bodyweight * Consume plenty of water * Eat a good breakfast.
In summary, changes in lifestyle have considerable opportunity to enhance outcomes for individuals that are hazard of heart disease, stroke and heart attack. A healthy heart diet program may decrease the need for drug based treatments that may provide unwanted side effects with them.