If you have high cholesterol or a history of heart problems, you have a higher risk of heart attack and stroke. You can lower your risk by making this small change - at each meal, choose foods that are healthy for your heart.
Don’t make a list of foods you “shouldn’t” eat - the focus of most diets. Instead, increase your motivation by choosing a positive perspective. Each time you eat one of these healthier foods, remind yourself – with each bite, you’re lowering your chance of having a heart attack or stroke.
Recommended Related to Cholesterol Management
Eat more vegetables, fruits, and whole grains. The dietary fibre in these foods helps lower “bad” LDL cholesterol – one of the main contributors to heart attack and stroke. Put these on your plate with every meal to reach these daily amounts: At least 5 cups of fruits and vegetables and three 30g servings of whole grains a day.
Eat more legumes (beans), seeds, and nuts. Your weekly target: 4 servings of either nuts, seeds, or legumes such as black beans, garbanzos or lentils.
Put healthier fats to work for you.
Cook with oils high in healthy, unsaturated fats (polyunsaturated and monounsaturated fats), such as canola, olive, and peanut oils. These oils are less likely than butter or lard to clog your arteries.
Use plant sterols found in fortified margarines, salad dressings, and yogurt. (Check the labels.) These plant compounds help lower “bad” LDL cholesterol.
Eat fish that are high in omega-3 fatty acids, including tuna, salmon, or sardines. This fat is a powerful defender against heart attack and stroke. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
Eat lean, unprocessed protein. Make fish and chicken your mainstays. They help lower your chance of a heart attack and stroke, while red meats (beef, pork, and lamb) increase your risk. I suggests you eat at least two 120g servings of fish a week. Tofu and soy protein are also lean sources of protein – and not just for vegetarians anymore.
Avoid processed meat.
Feed your body regularly. When you skip a meal, you’re more likely to overeat later. For some people, eating 5 to 6 mini-meals works best to limit calories, help control blood sugars, and regulate metabolism. For others, 3 meals a day works better, since extra meals can trigger overeating. See which approach works for you.
Maintain a healthy weight. Keep your portions small.
Breakast: Whole grain cereal and low fat yoghurt
Morning tea: Fruit
Lunch: Whole grain sandwish with lean chicken and salad
Afternoon tea: Fruit or nuts
Dinner: Piece of fish with salad and veges
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