Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Heart Healthy Diet Tips

Diet For Better Heart Health

Dr. Rushali Angchekar 94% (60898 ratings)
BHMS
Homeopath, Sindhudurg
Diet For Better Heart Health
  • A proper diet is very essential to ensure heart health.
  •     Eat plenty of fresh fruits, vegetables, and whole grains. Vegetable soups and salads are a good way to include vegetables in your diet. When you feel the urge to snack, choose a piece of fruit or sticks of broccoli, radish, and carrots. A dessert of stewed fruits is also delicious but nutritious. Add chopped fruits in your yogurt.
  •     Cut down on fats. Saturated fats are the enemies of the heart. Stay away from fried stuff, especially deep fried foods. Switch to fat-free or fewer fats methods. Bake, roast, grill, boil, steam or poach.
  •     Use a non-stick pan for frying and use a healthy oil like olive oil. If the food is too dry, add moisture by adding a little fresh lemon juice which will also help to enhance the flavor.
  •     Change over to low fat foods. Switch over to skimmed milk instead of whole milk. Go for low-fat yogurts, cheeses, and spreads.
  •     Avoid red meat which has a higher fat content. Switch to skinless chicken. Fish is rich in omega 3 fatty acids which are good fat. Try and include fish in your diet, once or twice a week.
  •     Include plenty of fiber in your diet. Fiber helps in reducing cholesterol.
  •     Reduce your consumption of sugar. Cakes, cookies and candies which contain too many calories lead to obesity. This increases your chances of heart disease.
  •     Cut down your consumption of alcohol.
5 people found this helpful

How To Eat A Healthy Heart Diet?

Gautam Clinic Pvt Ltd 94% (7882 ratings)
Sexologist Clinic
Sexologist, Faridabad
How To Eat A Healthy Heart Diet?

Heart Disease is a condition in which a waxy substance called plaque builds up in the artery walls causing a narrowing of those walls. Once this occurs, there is reduced blood flow to the heart, which eventually can cause blockages and possibly a heart attack. There are many risk factors involved in the development of heart disease, some of which you cannot control. The diet, however, is a risk factor that you can control. Controlling your diet also helps you to control cholesterol levels, weight, and blood pressure, which are also risk factors. Key factors in following a heart healthy diet include: Choosing low-fat or lean proteins, low-fat or fat-free dairy products, plenty of fruits and vegetables, whole grains and high fiber foods, weight control, limiting sodium and being cautious when going out to eat.

Limit fat and cholesterol. Some examples of foods high in fat and cholesterol include butter, lard, hydrogenated margarine, cream sauces, coconut, palm and cottonseed oils, cocoa butter and bacon fat. Excess fat in the diet can contribute to weight gain and elevated cholesterol levels. These are both risk factors for heart disease.

  • Keep saturated fat in your diet less than 7 percent of your daily calories since saturated fats contribute to plaque formation in artery walls
  • Restrict trans fats in your diet since they act similar to saturated fats in your body
  • Dietary cholesterol should be less than 300 milligrams daily
  • If you have elevated LDL or “bad” cholesterol, decrease cholesterol to less than 200 milligrams daily
  • Limit total fat intake to less than 30% of your calories per day
  • Use unsaturated oils to cook with (e.g., olive, peanut, soy, sunflower, canola)
  • Choose oil based salad dressings instead of creamy ones
  • Grill, boil, broil, bake or steam foods instead of frying to decrease total fat intake

 

Choose low-fat proteins.

  • Most saturated fats come from animal sources so it’s important to eat lean cuts of meat, skinless poultry, fish, low fat dairy and egg whites
  • Non-meat low-fat proteins include: dried beans, legumes, soy based products and tofu

 

Choose low-fat or fat-free dairy products.

  • Skim or 1% cow’s milk is recommended
  • Soy or almond milk are both low-fat and nutrient dense
  • Eat low-fat or fat-free cheeses
  • Nonfat or low-fat yogurt is a healthy option
  • Soy-based cheeses


Eat more omega-3 fats. They have been shown to be beneficial for heart health by raising HDL (good) cholesterol.

  • Animal sources include: salmon, tuna, mackerel and sardines
  • Aim for fish twice per week
  • Other sources include: walnuts, canola and soybean oil
  • Fish oil supplements are another source, although they do not contain other nutrients found in the food sources

Eat nuts and seeds 3 days per week. They have been shown to improve blood pressure.

  • 5 to 6 nuts is a serving size for mixed nuts, almonds, cashews and pecan halves
  • Read food labels to determine serving size for other nuts and seeds


Eat more fruits and vegetables daily. They have been shown to improve blood pressure.

  • 5 servings of fruits and vegetables are recommended daily
  • Choose fresh or frozen without added fat or salt; unlike canned produce, frozen fruits and vegetables retain vitamin and mineral content
  • Have 2 tbsp. of dried fruit as a snack instead of candy
  • Cut up fresh pieces of fruits and vegetables to have them ready for regular snacks
  • Try ones you’ve never had before to diversify your diet as well as to ensure that you obtain as many vitamins, minerals and antioxidants as you can
  • Make them the main part of your meal at least once daily

 

4 people found this helpful

How To Eat Healthy Heart Diet!

Gautam Clinic Pvt Ltd 94% (7882 ratings)
Sexologist Clinic
Sexologist, Faridabad
How To Eat Healthy Heart Diet!

Limit fat and cholesterol. Some examples of foods high in fat and cholesterol include butter, lard, hydrogenated margarine, cream sauces, coconut, palm and cottonseed oils, cocoa butter and bacon fat. Excess fat in the diet can contribute to weight gain and elevated cholesterol levels. These are both risk factors for heart disease.

  • Keep saturated fat in your diet less than 7 percent of your daily calories since saturated fats contribute to plaque formation in artery walls

  • Restrict trans fats in your diet since they act similar to saturated fats in your body
  • Dietary cholesterol should be less than 300 milligrams daily
  • If you have elevated LDL or “bad” cholesterol, decrease cholesterol to less than 200 milligrams daily
  • Limit total fat intake to less than 30% of your calories per day
  • Use unsaturated oils to cook with (e.g., olive, peanut, soy, sunflower, canola)
  • Choose oil based salad dressings instead of creamy ones
  • Grill, boil, broil, bake or steam foods instead of frying to decrease total fat intake

Choose low-fat proteins.

  • Most saturated fats come from animal sources so it’s important to eat lean cuts of meat, skinless poultry, fish, low-fat dairy and egg whites
  • Non-meat low-fat proteins include: dried beans, legumes, soy-based products and tofu

Choose low-fat or fat-free dairy products.

  • Skim or 1% cow’s milk is recommended
  • Soy or almond milk are both low-fat and nutrient dense
  • Eat low-fat or fat-free cheeses
  • Nonfat or low-fat yogurt is a healthy option
  • Soy-based cheeses

Eat more omega-3 fats. They have been shown to be beneficial for heart health by raising HDL (good) cholesterol.

  • Animal sources include: salmon, tuna, mackerel and sardines
  • Aim for fish twice per week
  • Other sources include: walnuts, canola and soybean oil
  • Fish oil supplements are another source, although they do not contain other nutrients found in the food sources

Eat nuts and seeds 3 days per week. They have been shown to improve blood pressure.

  • 5 to 6 nuts is a serving size for mixed nuts, almondscashews and pecan halves
  • Read food labels to determine serving size for other nuts and seeds

Eat more fruits and vegetables daily. They have been shown to improve blood pressure.

  • 5 servings of fruits and vegetables are recommended daily
  • Choose fresh or frozen without added fat or salt; unlike canned produce, frozen fruits and vegetables retain vitamin and mineral content
  • Have 2 tbsp. of dried fruit as a snack instead of candy
  • Cut up fresh pieces of fruits and vegetables to have them ready for regular snacks
  • Try ones you’ve never had before to diversify your diet as well as to ensure that you obtain as many vitamins, minerals and antioxidants as you can
  • Make them the main part of your meal at least once daily

 

Maintain or lose weight if you need to. Obesity and being overweight is a risk factor for heart disease. Carrying extra weight can also cause too much stress on your heart.

  • Read food labels to determine serving sizes
  • Avoid eating when you are not hungry
  • Use small plates for meals
  • Have pre-portioned meals and snacks available
  • Avoid going back for seconds
  • Practice portion control
  • Limit desserts and sweets
  • Eliminate or limit sweetened drinks like soda since they are low in nutritional value and high in calories

Be careful when eating out. Restaurant foods typically contain higher amounts of fat, calories and salt than the same foods you may prepare at home.

  • Ask for less salt and fat added to foods prepared at the restaurant
  • Follow similar guidelines as you do at home
  • Obtain the restaurant's nutrition information either from the restaurant or online and keep handy for visits
  • Try to choose restaurants that have heart-healthy menu items
  • Have in mind what you will order before arriving
  • Avoid dishes with heavy creams or toppings
  • Choose grilled, steamed or broiled items instead of fried
  • Avoid overeating pre-meal items such as rolls, chips or appetizers
  • Watch out for sauces on sandwiches and in salads, always ask what they are made of

 

 

1 person found this helpful

Healthy Heart

Dr. Rajiv Kumar Srivastava 90% (136 ratings)
M.Ch - Cardio Thoracic Surgery, MS - General Surgery, MBBS Bachelor of Medicine and Bachelor of Surgery
Cardiologist, Durgapur
Healthy Heart

To keep your heart healthy you need to change your lifestyle of hurry and worry. Keep your schedule planned, avoid confrontation, healthy diet, mild exercise.

1 person found this helpful

Heart Health: The Best Foods for Your Heart

Dr. Bhupindera Jaswant 91% (4586 ratings)
MD - Consultant Physician, Doctor of Medicine, MD
General Physician, Ahmedabad
Heart Health: The Best Foods for Your Heart

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.

6 people found this helpful

How Can We Keep Our Heart Healthy?

Dr. Indranil Dutta 87% (10 ratings)
MBBS, MD
Internal Medicine Specialist, Kolkata
How Can We Keep Our Heart Healthy?

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 dietMaking 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.
5278 people found this helpful

How High Fibre Diet Can Help Your Heart?

Dr. Jitesh Arora 90% (55 ratings)
MD - Cardiology, PG Diploma In Clinical Cardoology
Cardiologist, Rudrapur
How High Fibre Diet Can Help Your Heart?

Most people associate fibre to be good for the digestive system. It helps to add roughage and therefore helps in avoiding constipation. When we dig deeper, the fibre seems to do good not just to the stomach but to the heart as well. Those who are prone to develop heart disease should make an attempt to include more fibre in their diet and reap the rich benefits it offers.

There are two classifications of fibres

  1. Dietary
  2. Functional 

Dietary are found in diet products and functional being added fibre through various food supplements. Soluble and insoluble fibre, based on their solubility in water. Most foods contain some amounts of both. The insoluble one has more digestive benefits, as it adds to the roughage. Both types have cardiac benefits.

Read on to know some of the cardiac benefits of fibres.

  1. Reduces cholesterol: There is good cholesterol which is essential for the body, and there is bad cholesterol causes heart disease. What fibres do is reduce the amount of bad and overall cholesterol in circulation. The fibre binds to the cholesterol and removes it from the body, which otherwise would get into circulation and lead to plaque formation and heart disease.
  2. Reduces blood pressure: Because the cholesterol does not circulate in the blood stream, the blood is not as viscous and therefore the vessels exert much less pressure to allow for free flow. A diet change to whole grains can show a marked difference in people with hypertension.
  3. Weight management: Eating fibre means more bulk and fewer calories so that a person feels full after eating smaller amounts. This is a great way to lose weight and bring preexisting heart disease under control.
  4. Stroke prevention: The circulating cholesterol usually gets sluggish and settles down along the walls of the blood vessels. This attracts more cholesterol, which eventually forms what is knowns as plaque. When this plaque attains a considerable size, it gets dislodged, circulates in the blood stream, and can reach any of the vital organs. When it reaches the heart or brain, it can lead to heart attack or stroke. By removing the cholesterol which leads to all these complications, fibre reduces the incidence of stroke and heart attacks.
  5. Management of diabetes: Blood pressure, increased weight, and heart disease all are predisposing factors and have common contributing factors as does diabetes. Controlling all these helps in prolonging the onset of diabetes and reducing its severity too.

High-fiber diet mainly reduces cholesterol which helps in multiple ways to maintain not just a healthy body but also improves the overall quality of life. If you wish to discuss about any specific problem, you can consult a Cardiologist.

2866 people found this helpful

Why High Fibre Diet Is Good For Your Heart?

Dr. Saurabh Juneja 88% (242 ratings)
MBBS, Master of Surgery - General Surgery, Magistrar Chirurgiae (Cardio-Thoracic Surgery)
Cardiologist, Faridabad
Why High Fibre Diet Is Good For Your Heart?

Most people associate fibre to be good for the digestive system. It helps to add roughage and therefore helps in avoiding constipation. When we dig deeper, the fibre seems to do good not just to the stomach but to the heart as well. Those who are prone to develop heart disease should make an attempt to include more fibre in their diet and reap the rich benefits it offers.

There are two classifications of fibres

  1. Dietary
  2. Functional 

Dietary ones are found in diet products and functional being added fibre through various food supplements. Soluble and insoluble fibre, based on their solubility in water. Most foods contain some amounts of both. The insoluble one has more digestive benefits, as it adds to the roughage. Both types have cardiac benefits.

Read on to know some of the benefits of fibres:

  1. Reduces cholesterol: There is good cholesterol which is essential for the body, and there is bad cholesterol that causes heart disease. What fibres do is reduce the amount of bad and overall cholesterol in circulation. The fibre binds to the cholesterol and removes it from the body, which otherwise would get into circulation and lead to plaque formation and heart disease.
  2. Reduces blood pressure: Because the cholesterol does not circulate in the bloodstream, the blood is not as vicious and therefore, the vessels exert much less pressure to allow for free flow. A diet change to whole grains can show a marked difference in people with hypertension.
  3. Helps in weight management: Eating fibre means more bulk and fewer calories so that a person feels full after eating smaller amounts. This is a great way to lose weight and bring preexisting heart disease under control.
  4. Helps in stroke prevention: The circulating cholesterol usually gets sluggish and settles down along the walls of the blood vessels. This attracts more cholesterol, which eventually forms what is knowns as plaque. When this plaque attains a considerable size, it gets dislodged, circulates in the bloodstream, and can reach any of the vital organs. When it reaches the heart or brain, it can lead to heart attack or stroke. By removing the cholesterol which leads to all these complications, fibre reduces the incidence of stroke and heart attacks.
  5. Helps in managing diabetes: Blood pressure, increased weight and heart disease all are predisposing factors and have common contributing factors as does diabetes. Controlling all these helps in prolonging the onset of diabetes and reducing its severity too.

High-fibre diet mainly reduces cholesterol which helps in multiple ways to maintain not just a healthy body but also improves the overall quality of life.

Foods rich in fibre -

  • Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye.
  • Fruit such as berries, pears, melon and oranges.
  • Vegetables such as broccoli, carrots and sweetcorn.
  • Peas, beans and pulses.
  • Nuts and seeds.
  • Potatoes with skin.
5204 people found this helpful

Healthy Heart - Diet Tips That Can Be Of Great Help!

Dt. Mitali Gupta 89% (50 ratings)
Dietitian/Nutritionist, Jammu
Healthy Heart - Diet Tips That Can Be Of Great Help!

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. In case you have a concern or query you can always consult an expert & get answers to your questions!

2396 people found this helpful

Healthy Diet.

Dr. Vishwajeet Singh 92% (2486 ratings)
BHMS
Homeopath, Bahadurgarh
Healthy Diet.
Healthy diet.

Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There's no getting around it. You've got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil -- what we call the mediterranean diet. Eat like an Italian, a Spaniard, a greek! enjoy!

2 people found this helpful
Icon

Book appointment with top doctors for Heart Healthy Diet treatment

View fees, clinic timings and reviews