Top 10 Healthy Heart Diets for Adults
Nutritious meal intake forms the core principle of preventing and managing cardiovascular diseases. This concept is quite intuitive but practically challenging to put into action. It must be understood that no single dietary plan can suit every individual. To address this issue, some of the best cardiologist in India have designed a list of nutritional recommendations. This list of dos and don’ts of certain nutrients guides towards healthy eating. Subsequently, through this guide, one can make a heart-healthy diet catering to one’s specific choice and nutritional needs.
1. The number of calories should be consumed based on the physical activity done.
The primary cause of heart disease is weight gain. The excess calories consumed than the calories burned lead to weight gain. So, heart specialists In Hyderabad suggest consulting a dietitian. This can help them know how activity levels determine the calorie-to-expenditure ratio. Incremental changes in diet can balance calorie intake with energy burn.
These are
- Decreasing fast food intake
- Controlling portion sizes
For example, one way of reducing the calories of a meal is through eating less calorie-dense foods.
2. Add various types of fruits and vegetables
Many fruits and vegetables rich in nutrients and suitable plant compounds help reduce the risk of heart disease. Best cardiologist in Hyderabad recommend at least five servings a day. Fresh produce is not mandatory. So, frozen produce can be opted for instead. However, canned fruits and vegetables often have extra salt for preservation. So, rinse thoroughly before use.
3. Have more whole grains
Whole grains include
- Brown rice
- Whole-wheat bread
These are better than refined grains, such as
- White rice
- White bread.
The consumption of whole grains every day reduces the chances of suffering from cardiovascular diseases, heart attacks, or diabetes.
Some great whole grains are
- Quinoa
- Buckwheat
- Wild rice
4. Choose protein sources
Consume plant-protein sources like nuts and legumes. In addition, add two to three servings per week of fish. Low-fat instead of full-fat dairy is suggested; leaner cuts of meats are better than processed meats. Protein should be included in all meals to maximize the intake of nutrients.
5. Prefer liquid plant oils
Liquid plant oils, such as olive or canola, are an excellent replacement for saturated fats in red meat or tropical oils. Plant oils are healthier oils, but they are also high in calorie density. So, these must be used minimally to reach caloric goals.
6. Minimise ultra-processed foods
These contain a lot of salt, sugar, fats, and preservatives. Processed foods increase the risk of obesity, diabetes, and cardiac disease. So, replace them with whole and minimally processed foodstuffs for better health. They will also cut the risk of cardiovascular diseases.
7. Limit added sugars
High sugar levels added to food and drinks increase diabetes, obesity, and heart disease. Added sugars, especially in foods and beverages containing glucose or corn syrup, must be dealt with cautiously and consumed only when necessary.
8.Limit salt intake
High salt consumption increases the risk of hypertension, thereby posing risks of heart attack and stroke. Most restaurant preparations and packaged foods contain huge quantities of sodium. Opt for low-salt products and limit intake to below 2,300 mg per day.
9. Avoid excessive alcohol
Heavy alcohol drinking elevates the risk of stroke and an irregular rhythm of the heart. Women can have up to one drink per day; men’s limit is up to two drinks per day. They should not become drinkers.
10. Prioritize heart health in every activity
Whether eating out at a restaurant or dining at a friend’s home, limit the intake of food portions and avoid excess salt or sugary sauce. It’s alright to treat yourself occasionally but make up for it by following a healthy diet during the next meal.
Conclusion
Implementing such heart-friendly diets really lowers the risks for any cardiovascular disease among individuals. Cardiologists and heart specialists opine that such diets are crucial to maintaining the heart.
Dr Raghu is a well-known heart doctor in Hyderabad. He has much expertise in preventing and managing heart diseases by giving personal care and expert advice. His emphasis on healthy eating for the heart has benefited many and saved them from unhealthy living.
