You have to keep all your organs healthy, but the main one you should pay special attention to is your heart. After all, your heart is responsible for pumping blood throughout your body, so it is what keeps you alive.
In addition to doing regular cardio workouts and breathing exercises, maintaining a diet healthy for the heart is extremely important. A heart-healthy diet will surely help control your cholesterol levels and reduce your heart disease risk.
Here are some things you can do so you can make a diet that guarantees a healthy heart.
1. Don’t Go Over the Proper Meal Proportions
Your plate should not have too much rice or too much meat. A healthy diet needs a properly proportioned plate that contains all the necessary nutrients.
A good half of your plate should have greens and fruit, one-fourth should have carbohydrates like brown rice, and the remaining fourth should have proteins like fish, meat, and beans. Do your best to follow a healthy weekly meal plan that incorporates these three essential food groups in every meal.
2. Eat More Fish
Fish is one of the best sources of protein. It contains fewer calories compared to other protein-rich foods, and it is rich in omega 3. Omega 3 is perfect for the heart, and it is crucial to ensure high function for years to come. You can cook dishes with salmon, tuna, and mackerel as a primary ingredient to make sure that you get enough omega 3 for a heart-healthy diet!
3. Eat Less Dairy
While carbohydrates are needed for the body to have energy, you should limit yourself from consuming too many dairy products. Stay away from food products heavy with dairy and instead settle with coconut-based yogurt or almond milk for healthier options.
4. Find Meat Alternatives
For heavy meats like steak and lamb, you should consume them only every once in a while. Eating them every day can lead to clogged arteries and high cholesterol. Lean meats like chicken breast are good alternatives. Tofu and legumes are also suitable substitutes to meat as a source of protein.
5. Eat More Seeds
Just like fish, flax seeds and chia seeds contain omega-3 fatty acids that are good for the heart. They are also packed with fiber and phytoestrogens that can help the heart function better.
6. Use Dark Chocolate As A Treat
If you are looking for a healthy chocolate option, dark chocolate is the way to go. The higher the cocoa percentage it has, the better it is for your heart. Dark chocolate has fiber and protein that will give you a small kick of sugar while keeping your heart healthy.
Final Thoughts
You can honor your cravings, but make sure to do it moderately and choose healthier options whenever possible. It can be a struggle to make healthy meal plans every day, but you can always work with a meal subscription service to help you through the process. At the end of the day, your heart health is up to how you care for yourself—start by reworking your diet and making it focused on heart care.
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