When selecting the right foods for your heart, you should avoid the saturated fat in your food. The amount of saturated fat should be around six percent of your total daily calories. So, if you eat 2,000 calories a day, this equates to eleven to thirteen grams of saturated fat. Instead of eating fatty meats with high fat content, you should opt for lean meats with less than 10 percent fat. Additionally, you should cut down on the amount of butter, margarine, and shortening you consume. There are many healthy low-fat substitutes available for these.
Foods To Eat
Leafy green vegetables are a great source of nutrients and antioxidants that help protect your heart. They lower blood pressure, cholesterol, and triglycerides. Additionally, leafy green vegetables contain resistant starch, which can improve arterial health. Dark chocolate also contains antioxidants that can reduce the risk of heart disease.
The same holds true for tomatoes. Their high amount of vitamin K and potassium is especially beneficial for your heart. You can also eat nuts like peanuts and almonds for added protein and fibre in your diet.
Beans and lentils are also good foods for your heart. These are excellent sources of protein and fibre and are low on the glycaemic index. They also contain soluble fibre that helps reduce triglyceride levels. Soybeans, chickpeas, and black beans are heart healthy. If you choose to eat canned beans, be sure to buy those with no salt added. Otherwise, they can raise your blood pressure.
Fish And Oil
Fatty fish like salmon, tuna, mackerel, sardines, and walnuts are excellent sources of monounsaturated fats that lower cholesterol and prevent cardiovascular disease. Lastly, olive oil is an excellent cooking oil that is packed with heart-healthy antioxidants. Try to substitute butter for olive oil. This oil has been shown to reduce cholesterol levels. It also lowers LDL cholesterol by about 10 percent.