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KOMPAS.com – Diet is one of the risk factors that trigger disease heart.
The type of food we consume greatly affects the health of this blood-pumping organ.
Fatty and unhealthy foods can cause blockage of coronary arteries that trigger heart problems.
Also read: How to Prevent Various Heart Disorders in Your 20s
Therefore, it is very important to keep our diet rich in nutrients and low in fat so that the heart remains healthy.
Unfortunately, it is difficult to realize these good habits even though we understand the risks.
Changes to a healthier diet don’t really need to be drastic.
There are some small habits that can be done as a start so that we get used to eating healthier.
Portion control
Control portions of food to maintain body weight and a healthier heart.
The trick is to use a small plate or bowl and eat more low-calorie, nutrient-rich foods, such as fruits and vegetables.
Instead, cut back on high-calorie, high-sodium foods, such as processed, processed or fast food.
It must also be remembered that the portion of food served in a restaurant or food stall is usually too much for one person.
Also read: Cardiac Arrest, Fatal Condition Experienced by Putri Nurul Arifin
So control yourself when you eat out so that heart health is maintained.
Eat lots of fruits and vegetables
Vegetables and fruits contain substances that can help prevent cardiovascular disease.
This type of food is also rich in vitamins, minerals, fiber and low in calories.
Choose recipes that contain mainly fruit or vegetables, such as stir-fry vegetables or mix fresh fruit into a salad.
Also read: 5 Eating Habits That Lower Your Risk of Heart Disease
Provide a salad or fresh fruit pieces in the refrigerator as a snack if you feel hungry at any time.
Choose whole grains
Whole grains are good sources of fiber and nutrients that help regulate blood pressure and heart health.
Start using whole grain bread, high fiber cereal or oatmeal as a main meal or snack.
Limit unhealthy fats
Unhealthy fats are the main enemy that must be avoided so that the heart remains healthy.
Reducing the consumption of saturated fat and trans fat can reduce blood cholesterol and lower the risk of coronary artery disease.
High blood cholesterol levels can lead to a buildup of plaque in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.
Avoid using butter, lard, cream sauce, palm oil, and hydrogenated margarine.
Also read: 4 Most Unhealthy Intakes for the Heart After 50 Years Old
Instead, choose low-fat meats or other low-fat products such as yogurt and specialty butters.
When buying packaged foods, pay close attention to the nutrients listed on the label. Be sure to choose products that are healthier and lower in fat.
Choose low-fat protein sources
Lean meats, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein to keep your heart healthy.
Legumes — chickpeas, peas and lentils — are also good sources of low-fat protein and contain no cholesterol.
Reduce salt levels
Eating too much salt can cause high blood pressure, which is a major risk factor for heart disease.
Limit salt consumption to about one teaspoon per day, the total amount of all food intake.
Also read: Study: Grapes May Lower Heart Disease Risk
Gradually reduce the salt content when cooking so you won’t be too surprised by the change in taste.
Avoid packaged or processed products with high sodium content or better choose salt less.
Arrange a daily meal menu
A healthy food menu must be adjusted to the daily calorie needs. In the average person, the daily calorie requirement is 2,150 kcal.-
Arrange a daily diet so that our consumption patterns are more controlled for a healthy heart.
Expand vegetables, fruits, and whole grains with sources of lean protein and healthy fats.
Limit your intake of salt or salty foods, adjust your eating habits and add variety to your diet.
Free yourself once in a while
Don’t be too hard on yourself by adopting a strict diet right away.
Indulge in the occasional snack of candy, chips or other unhealthy snacks.
But don’t let that change the healthy eating habits we’re building.
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