Healthy Heart Diet Tips

World Heart Day (29th September) is celebrated to make people aware of the things that could be hurting your heart and how better care can be taken of this vital organ. Following a balanced and healthy diet is an essential method of safeguarding your heart against coronary diseases. On this day let us pledge to start eating healthy. Studies have found that adding some basic food items to your diet that your heart simply loves, along with regular physical activities and regular health screening can prevent several cardiovascular complications. Add these easily available food items to your diet for a heart-healthy hearty meal.

1. Fish - Fish and fish oil are abundant in lean proteins and Omega3 fatty acids that loads your heart with all the goodness it needs. It has proven results of reducing blood pressure, cholesterol and triglycerides as well as fasting blood sugar, reducing your tendency to develop coronary diseases. If you do not consume fish, make sure to include fish oil supplements and Omega3 supplements in your diet.

2. Legumes - Legumes and green leafy vegetables are a great source of antioxidants, vitamins and minerals, including Vitamin B and Vitamin K, is essential in promoting blood clotting. The nitrates found in these improve arterial and blood cell function.

3. Beans - Beans are rich in fibres and essential bacteria that improve the health of your gut and reduce the chances of lifestyle disorders like diabetes, hypertension, etc. that are detrimental for your heart. They also reduce inflammation of blood vessels and largely reduce LDL cholesterol that is bad for the heart.

4. Nuts, Seeds and Whole grains - Nuts, seeds and whole grains supply your heart with Omega3, phytoestrogens, monosaturated fats and fibres. Include nuts like walnut and almonds in moderation in your diet. Adding chia seeds, flax seeds, oats and other whole grains in your daily diet fulfil your calorie requirements and give your heart a healthy boost.

5. Dark Chocolate - Although research is yet to completely prove the benefits of small amounts of dark chocolate in your diet, it is known to reduce the number of chronic conditions that affect the heart and bring down the chances of atherosclerosis. Again, it does make you happy and relief stress significantly, and therefore, has a positive effect on your heart in small amounts.

6. Wine - A glass of red wine flavonoids like catechins and antioxidants like resveratrol that improves the health of blood vessels, prevent clots and improve the good cholesterol count in the body. However, the daily intake must not overshoot two glasses for men one for women.

What you put in your body directly affects your blood pressure, cholesterol, triglycerides, and a horde of other physiological conditions that put your heart at risk. As you might have noticed heart-healthy food need not necessarily compromise on the flavour. Make the right choice about what food you serve your heart and add years to the health of the heart.

If you had suffered a heart attack recently, it is quite natural to for a patient to feel weak as the heart goes through a tremendous amount of stress during the condition. So, it is very important for a heart patient to know the things that will help you them recover from it. A healthy diet is the first step towards recovery. A proper diet can not only help you recover quickly, but you won’t suffer from a second attack too. If people had followed these dietary habits beforehand, then they wouldn’t have to face a heart attack in the first place. So, to recover and get back to your daily lifestyle, you must keep these foods in your daily diet.

1. Fruits and Vegetables: Fruits and vegetables are a must and are of paramount importance when it comes to recovering from a heart attack. The most significant advantage is that they have lower calories and at the same time they provide sufficient nutrition. They will keep your blood pressure at a standard level and thus promote the health of your heart. Fruits and vegetables that are rich in potassium can also combat and balance the counter-effects that result from sodium. So, avoid your oily snacks and have fruits instead.
2. Green Tea: Green tea is highly recommended by doctors for patients that have recently suffered a heart attack. They have been proven to be at risk of heart attack and other health problems related to the heart by 20%. Green tea does not contain any calories and is rich in anti-oxidants which are the main constituents responsible for the recovery.
3. Nuts: You must have already been aware of the several advantages of consuming almonds. Another addition to its advantages is aiding the process of recovery after a heart attack. However, it is to be noted that nuts are good for a person who has suffered a heart attack only if they are not salted.
4. Whole Grains: The refined grains tend to lose their nutrients while on the other hand whole grains are rich in fiber and nutrients. They will keep your blood pressure in check and promote the well-being of your heart.

What to avoid?
Apart from the items mentioned above, there are several foods that you must avoid at all costs. The first one that comes in this list is the food items that are rich in sugar content. This will lead to an increase in weight and thus aggravate heart problems. You must also avoid salty foods as they will increase your blood pressure. Avoid meats and eggs as much as you can as they are highly rich in cholesterol which is another factor that must be avoided.

Follow a diet chart that incorporates the do’s and don’ts to have a speedy recovery and get back to the normal routine.

Your diet plays a major role in the health of your heart, so eating healthy should be somewhere on the top of the list for keeping your heart healthy as well. There are numerous heart disorders that occur due to unhealthy food patterns and consumption. Lifestyle factors are the major causes of heart disease, and diet occupies an almost compelling spot when lifestyle factors are taken into consideration.

Here is a list of foods that keeps your heart healthy:

1. Salmon: Omega-3 fatty acids are very important for your heart to function optimally. Fishes such as salmon and sardines are rich in omega-3 fatty acids which lower the risk of heart diseases such as arrhythmia (irregular heartbeat) and atherosclerosis (accumulation of plaque in the arterial walls).

2. Oats: Like oats and milk for breakfast!? Congratulations! You are in luck; oatmeal has soluble fibers which help in lowering bad cholesterol levels. Just make sure that there is no added sugar in your oatmeal, as it will defeat the entire purpose.

3. Blueberries: Blueberries are rich in antioxidants that reduce the risks of heart attack and also decrease your blood pressure. So go ahead! Toss some blueberries in your oatmeal to get your daily dose of antioxidants which are such pre-requisites for supreme health.

4. Dark Chocolate: This will probably bring a smile to your lips. Dark chocolates contain polyphenols, a type of flavonoid, which is very good for your heart. Dark chocolate is known to reduce the risks of strokes and heart attacks. Watch the portion size as no matter what its benefits are, dark chocolates are still rich in calories.

5. Citrus Fruits: Citrus fruits such as lemons and Indian gooseberry are rich in compounds that lower cholesterol levels in the body. Tip – Start your day with a lemon juice and warm water. This betters your metabolism and also keeps your heart in fine shape.

6. Soy: Lo Behold Vegetarians! (and non-vegetarians as well). Soy is a protein-rich food that is so good for your heart. It also contains heart-healthy fats and fibers that help bring down and normalize cholesterol levels.

7. Tomatoes: Tomatoes are rich in an antioxidant called ‘lycopene’, which is very effective in getting rid of bad cholesterol. It thus helps in keeping your arteries healthy and reduces the risks of heart attacks.

8. Nuts: Nuts such as almonds and walnuts are rich in Vitamin E which helps in lowering bad cholesterol in the body. Avoid nuts that come with added salt.

Coffee is the boost up drink for many people. It brings freshness and stimulant to the day. Various studies show that coffee drinkers have a useful lifespan; it results in better concentration and productivity. Drinking coffee has many health benefits. But too much of anything is harmful to health. Too much caffeine can affect your health and disturb your bowel system.

What Happens When You Drink Too Much Coffee?

Most coffee is safe for adults. But if you are a heavy coffee drinker and your daily quota pass 6 cups a day, then you can be of risk to caffeinism. The prominent symptoms are anxiety and agitation. The caffeine in the coffee disturbs your sleep pattern and leads to insomnia and nervousness. Drinking too much coffee does not only lead to short term health issues but also leads to an upset stomach and nausea. Caffeine intake, in the long run, may result in depression, high blood sugar levels, early menopause, and many more. It is essential that you keep a check on your coffee intake and does not make it an addiction.

How Many Cups of Coffee is Too Much?

The quantity of coffee in a day depends upon some factors that include the portion of caffeine in the coffee you are using and the amount of coffee in the cup. Generally speaking, the intake of caffeine in coffee is a matter of concern. If you are using a small cup of your home, the homemade coffee contains only 50mg of caffeine. The doctors suggest that on an average of 250 grams of cups of coffee has 100mg of caffeine. And a healthy young adult can have 400 mg of caffeine daily.

Does Too Much Caffeine Cause Heart Problems?

Coffee is known to boost your taste, mood, and metabolism. But only when taken in adequate quantity. Some studies show that high coffee intake has heart issues, like coronary heart disease. Drinking 2 cups of coffee daily is good for health and metabolism, but if you are drinking more than 6 cups a day, you need to leave the habit soon. Caffeine affects the nervous system in the body. It leads to high blood pressure. Elevated blood pressure can increase the chance of heart attack and stroke in person. It also tends to increase your heart rate and elevated blood sugar levels.

How Much Caffeine Will Kill You?

Consuming caffeine in the long run with higher quantity can lead to heart failure and break down of the nervous system. Coffee does not directly affect your heart or nervous system, but the caffeine in the coffee does. Doctors suggest that drinking 2 cups of coffee daily is acceptable and better for health.

When a person is suffering from heart disease it becomes very vital that you take care of his or her diet. The food and ingredients the person eats on a daily basis has a lot of influence on the overall health of the person. The wrong diet can increase the risk of the heart disease affecting the person a lot more. Therefore you should be aware of some important information which will help you to prepare the best diet meal for a person in a cardiac disorder.

● More Vegetables, Grains and Fruits - When a person is suffering from a heart disorder, serve them with lots of vegetables, grains and fruits. All of these contain nutrients amd fibre which keeps the heart and the whole body in a fine shape. They taste great as well. However make sure you do not use too much oil or cheese while preparing them.

● Protein Rich Food - It is very much essential that the person receives a good doze of nutrients and protein frequently. Protein rich food includes meat, fish and vegetables. Make sure you prepare them with low oil and serve it light without much garnish. Protein rich food helps the cells and other heart tissues to become stronger and better.

● Control Cholesterol - Cholesterol is one of the most important risl factors that you will need to keep in mind while preparing a diet for a heart patient. Significant levels of cholesterol in the body can cause a lot of  different issues like increase in the blood cholesterol levels. So avoid eating red meat and high fat products especially fatty dairy products.

● Serve The Right Carbs - It is very much essential that you solve the right amount of carbs to the person suffering from heart disorder. Items like brown rice, oatmeal and quinoa helps to keep the blood sugar levels in control and the same time helps to keep a healthy heart.

● Eating Consistently and Regularly - When a person is diagnosed with a heart disorder, it does not mean that person needs to eat less. Doing that will make the situation even worse. The person needs to be served right food consistently throughout the day and regularly without any miss. This will keep blood sugar and cholesterol levels under control very efficiently.

● Stay Hydrated - Maintain proper hydration but avoid excess & unnecessary water intake. Avoid excess food. Go for proper exercise schedule.

So these are the important things which you should remember when you are going to prepare a diet for someone who is suffering from heart disorder.

While you may be worried about being affected with coronary diseases just because your forefathers suffered them, there are various factors that are absolutely in your sole control. With a little change in lifestyle and following a well-regulated routine, you can easily keep your hereditary cardiac diseases at bay.

1. Take a Healthy Diet Regularly: Increase the amount of green leafy vegetables and colourful fruits in your regular diet as they are rich in phytonutrients and other anti-oxidants, vitamins, fibres, minerals as well as anti-inflammatory molecules that would increase your immunity.
2. Regulate Your Blood-Sugar Level: Studies show that blood sugar is a great contributor to cardiac diseases. So try to replace your high-carb diet with loads of fibre, protein and healthy fats to keep your blood-sugar level in control.
3. Increase the Intake of Fibre: Try to increase the amount of fibre in your food chart by having lots of fresh fruits and vegetables, nuts and soya so that it amounts up to at least 50 grams a day. You may even include fibre supplements in your diet.
4. Stay Away From Processed and Junk Food: We know you are crazy about fast food, but you must also include sodas, processed jams, fruit juices and soft drinks as well, which are the greatest contributors to diabetes and in turn lead to heart diseases.
5. Increase the Intake of Omega-3 Fatty Acids: Try to include cold-water fish like sardine, salmon and herring along with flax seeds and sea weeds. This 'good' fat would keep your cholesterol level in check and lower down the amount of malicious LDL levels and transform them into harmless LDL particles.
6. Get Rid of all Hydrogenated Food: This implies that you should abstain from having cookies, margarine, baked stuff and crackers. Don't be fooled by the label saying, "no trans-fat" and instead look for healthy coconut, olive or sesame oil.
7. Abstain from Consuming Alcohol: Alcohol can do no good to any organ of your body. Instead, it triggers the amount of triglycerides, causes fatty liverand creates sugar imbalance in your body. By reducing alcohol consumption you can reduce inflammation, which causes various chronic diseases.
8. Have good quality supplements: Along with having a healthy diet and workout, you must try to take in multivitamin and mineral supplements regularly to keep fit and active all around the year.
9. Exercise Regularly: Researches report that a minimum of half an hour's exercise is required by our body regularly. After all, the heart is a muscle, and you must work out regularly to keep it healthy for a longer span.
10. Manage your Stress Levels: Stress alone can lead to a fatal heart attackwithout prior signal. Take the time out to indulge in yoga, meditation, tai chi or anything that would keep your stress levels under control and help you to lead a happier, healthier life.

If you are concerned about your heart’s health, it is important for you to make some dietary modifications. Simple changes in your everyday diet may offer benefits, which help in preventing future heart problems. If you suffer from high blood pressure or high cholesterol or have atrial fibrillation.

Here are some tips regarding the best diet for protecting your heart:

1. Believe in the food hype: Having healthy meals is certainly beneficial and makes a big difference to your heart health. Consuming meals which contain vegetables, grains, low fat dairy and lean meat will allow you to live a longer and healthier life.
2. Avoid crash diets: A crash diet may be effective, if you want to fit in a dress within one month. However, for improving your heart health, undertaking different fad diets is not useful. Meals in which a certain type of nutrients such as carbohydrates or fats are ruled out are not beneficial as well. You should have a sensible approach towards your diet and focus on food products such as vegetables, whole grains and lean meat.
3. Do not overeat: Overeating will lead to weight gain and commonly, many people get heart attack after taking a big meal.
4. Eat less salt: You should consume less amount of salt in your diet and do not eat more than one teaspoon of salt a day. Avoid any food item which contains high amounts of sodium. Salt is responsible for increasing blood pressure.
5. Limit your intake of alcohol and caffeine: In case you suffer from atrial fibrillation, you should avoid caffeine and any other stimulant as they tend to trigger the symptoms. You must drink moderately as consuming more than one drink a day increases your risks of having heart problems.
6. Choose meat wisely: You should avoid red meat, which contains large amount of saturated fats as these are not good for the heart. You should choose the leanest cuts of meats and trim all fat from it. You should opt for cuts such as flank, rump roast, tenderloin and sirloin. Pork tenderloin, chicken and turkey breast are other alternatives.
7. Add fish to your diet: Fish is essential for improving your heart health. Try to avoid having deep fried fish and choose grilled fish or roasted fish, which are rich in Omega-3 fatty acids. Consume fishes like tuna, salmon, trout and sardines.
8. Walking: Gooing for at least a 30-minute walk daily will be of great help.
9. Cooking oil: Choosing a good quality cooking oil will be very beneficial.
10. Green leafy vegetables - Include green leafy vegetables to your diet as much as posssible as they contain all the required benefits for keeping your heart safe.

You should also add whole grains to your diet. They are effective in controlling blood sugar and lower the chances of diabetes. Hence, the risks of heart diseases are less if you do not have diabetes. Whole grains also help with weight loss, which is beneficial for the heart.

The heart is one part of your body that pumps blood relentlessly; to be grateful to the most important organ, it’s your duty to look after its health. Cardiovascular diseases and heart ailments can be prevented by making minor changes in your lifestyle.

Here are a few tips to keep your heart healthy:

1. Add fiber to your diet: Making fiber a part of your regular diet is a great idea as the heart works best when it runs on natural fuel. You can achieve this by adding more raw fruits and vegetables in your meals as they are an excellent source of fiber and nutrients.
2. Engage in physical activity: Your heart is a muscle and to make it healthier, you need some form of physical exercise. Engaging in cardiovascular forms of exercise for an hour daily keeps your heart in good condition. Engaging in physical activity also reduces the risk of getting a heart disease and acts as a stress buster.
3. Cut down on the salt intake: The sodium content in salt disrupts the balance of fluids in your body leading to high blood pressure. This can affect the functioning of the heart; that is to pump blood, which is a major cause of a heart attack. So, cutting down on salt can reduce stress and the risks of heart attacks.
4. Manage your weight: People on the overweight side run a risk of getting heart diseases more often than fit and leaner ones as they tend to be more inactive and sluggish. The heart diseases caused due to obesity can be avoided by making minor changes to your diet and exercising on a daily basis.
5. Quit smoking: If you are a regular smoker, quitting is the best thing you can do for your heart. The main reason for coronary heart diseases is nicotine present in the cigarette. Once, you quit smoking completely, you will be 50% less likely to run the risks of a heart attack as compared to a regular smoker.

A heart attack is usually characterised by the rupture of a plaque which can cause the spread of the cholesterol into the blood stream.

Cardiovascular diseases are a major cause of pain, suffering and death around the world, today. Heart attacks are caused by coronary heart disease. This is caused by the narrowing of the coronary artery when substances like cholesterol block it. If not treated and revived on time, a patient suffering from a heart attack can meet a fatal result.

So how can you prevent a heart attack?

1. Cholesterol: We are all affected to some extent by what we eat. It is important to keep a check on your cholesterol, especially if it is on the higher side, so as to prevent a heart attack. Cholesterol is known to directly cause a heart attack, because if applies layer upon layer to the walls of the artery, and chokes them until they cannot handle the pressure any longer. So watch your food intake and bring down the blood lipid or fat levels with proper diet and exercise to alleviate the risk of a heart attack.
2. Assess your Risk Factors: So are you at risk of heart disease and possible heart attack? This will very much depend on your medical history and allied ailments. If you are suffering from high cholesterol or even diabetes, your chances of having clogged arteries and a subsequent heart attack may increase manifold. Also, you may have a family history of heart diseases which can increase the risk of such ailments in your case. So, it is wise to assess your risk factors and take measures like regular checkups, medication where required and even other measures like diet and exercise.
3. Blood Pressure: To prevent a heart attack, you can also keep your blood pressure in check. Constant spikes and dips can lead to a malfunctioning heart which can weaken the heart muscles and lead to a fatal result like a heart attack. Further, high blood pressure can lead to wear and tear of the inner lining of your blood vessels, which makes it that much more difficult for blood flow and circulation. So keep a blood pressure measuring machine or cuff at home, or visit your doctor regularly to keep tabs on your blood pressure.

While these basic measures can help take care of the immediate and most direct causes of heart attacks, you can also avoid passive and active smoking, and indulge in a good diet with plenty of exercise to keep your heart healthy.

If you are concerned about your heart’s health, it is important for you to make some dietary modifications. Simple changes in your everyday diet may offer benefits, which help in preventing future heart problems.

If you suffer from high blood pressure or high cholesterol or have atrial fibrillation,  here are some tips regarding the best diet for protecting your heart:

1. Believe in the food hype: Having healthy meals is certainly beneficial and makes a big difference to your heart health. Consuming meals which contain vegetables, grains, low fat dairy and lean meat will allow you to live a longer and healthier life.
2. Avoid crash diets: A crash diet may be effective if you want to fit in a dress within one month. However, for improving your heart health, undertaking different fad diets is not useful. Meals in which a certain type of nutrients such as carbohydrates or fats are ruled out are not beneficial as well. You should have a sensible approach towards your diet and focus on food products such as vegetables, whole grains and lean meat.
3. Do not overeat: Overeating will lead to weight gain and commonly, many people get heart attack after taking a big meal.
4. Eat less salt: You should consume less amount of salt in your diet and do not eat more than one teaspoon of salt a day. Avoid any food item which contains high amounts of sodium. Salt is responsible for increasing blood pressure.
5. Limit your intake of alcohol and caffeine: In case you suffer from atrial fibrillation, you should avoid caffeine and any other stimulant as they tend to trigger the symptoms. You must drink moderately as consuming more than one drink a day increases your risks of having heart problems.
6. Choose meat wisely: You should avoid red meat, which contains large amount of saturated fats as these are not good for the heart. You should choose the leanest cuts of meats and trim all fat from it. You should opt for cuts such as flank, rump roast, tenderloin and sirloin. Pork tenderloin, chicken and turkey breast are other alternatives.
7. Add fish to your diet: Fish is essential for improving your heart health. Try to avoid having deep fried fish and choose grilled fish or roasted fish, which are rich in Omega-3 fatty acids. Consume fishes like tuna, salmon, trout and sardines.

You should also add whole grains to your diet. They are effective in controlling blood sugar and lower the chances of diabetes. Hence, the risks of heart diseases are less if you do not have diabetes. Whole grains also help with weight loss, which is beneficial for the heart.