Only avoiding unhealthy food is not enough to prevent heart attack, but you should also be aware of choosing right Diet for Heart Health. You should remember that some foods are harmful that can increase heart diseases and some are beneficial to heart health. Let’s read a fact which Linda Pena expressed.
Linda Pena, growing up on the U.S.-Mexico border, never thought twice about the cholesterol-laden fried beef tacos that were a staple in her family.
Mom’s tacos and other traditional Mexican dishes were just a delicious part of life in Brownsville, Texas. Poor heart health was also a part of life for Linda’s family.
“Heart disease is something we were pretty much resigned to,” said Linda, whose grandmothers both died of heart attacks in their 30s and whose father has high cholesterol and blood pressure. “It’s as if we assumed this is what happened to people over time.”
When Linda left home for college, she began to notice her roommates’ healthy habits. They exercised regularly, and they ate fruit with their sandwiches instead of chips. Before long Linda joined in, and the small steps toward healthier living became her defining moment.
“Their example was a form of peer pressure, only in this case I saw it as a positive to go along with the crowd,” she said.
On Linda’s next visit home, she encouraged her family to take similar steps. Soon her parents were eating oatmeal and apples for breakfast. They drank water instead of soft drinks. Mom still makes tacos occasionally, but she uses healthier cooking oils and replaces beef with soy products or healthy chicken breast recipes.
Now a student at the University of Texas law school in Austin and an American Heart Association volunteer, Linda says a heart-healthy mindset helps her manage her heavy course load. Exercise helps her sleep better and reduce stress. While studying, she resists unhealthy snacks.“Small choices today matter in the long run,” she said.
Is soy products healthy menu of diet for heart health?
Whenever you think for healthy heart diet plan, it must be remembered that Soy products should be incorporated in your menu. Soy products are low in saturated fat and high in polyunsaturated fat, provide omega 3 fatty acids. As soy products are low in saturated fat, they can reduce cholesterol levels by as much as 4 percent when they replace high saturated fat protein sources found in the average American diet. So, during the preparation of your heart healthy foods list, you should give importance on the soy products and put it into the list. Each 1 percent reduction in cholesterol lowers heart disease risk by 2 percent, so soya products can help to lower risk of heart disease. Additionally, soy products contain isoflavones which may improve the health of arteries. So, choose best diet for healthy heart.
Give priority to Chicken, Fish and Beans as Diet for Heart Health over Red Meats:
The another important point to choose Diet for Heart Healthy Meals is to discard the red meats from your list if you are serious for heart healthy foods to avoid. Red meats contain more cholesterol and saturated fat which is bad for heart patients. On the other hand, chicken, fish and vegetable proteins contain comparatively less cholesterol and saturated fat which are not harmful to heart disease. Healthy chicken breast recipes and fish have less saturated fat than most red meat. The unsaturated fats in fish, such as salmon are healthy diet for heart disease patients.
Meat is not right Diet for Heart Health:
However, meat is not good for heart patients. You should have a limitation while eating red meat. The American Heart Association recommends that people limit lean meat, skinless chicken and fish to less than six ounces per day, total. While choosing food for good heart function, Fish (3.5 oz./serving) should be eaten at least twice per week, preferably fish high in omega-3 fatty acids, such as salmon, trout and herring.
When you are very conscious about diet for heart healthy, you should remember the following tips to be followed to lower the amount of saturated fat and cholesterol when you eat meat.
- One portion of meat is about the size of a deck of cards or three ounces.
- Choose lean cuts of meat. Lean cuts usually contain the words “round,” “loin” or “sirloin” on the package.
- Trim off as much fat as you can before cooking, and pour off the melted fat after cooking.
- Use healthier cooking methods: bake, broil, stew and grill.
Some soy milk from soy protein is not worthy:
You should know if any foods that lost their whole food value, these are not healthy foods. It is often seen that some soy milk from soy protein exactly produced in this way. During production of these products, they lost many health benefits that are related to whole soybeans. So be care, soy milk from soy protein is often produced using soy protein isolate (SPI) which does not guarantee you to provide whole food benefits. It is also seen that some soy milks produced from soy protein are made sweetened using excessive amounts of added sugar and other additives and flavorings. So these are not safe.
However, you may find some soy milk that is commercially prepackaged and are produced directly from whole soybeans. This soy milk from soy protein is generally recommended as safe foods. You can also purchase organic soy milk to avoid contamination.
So, it is better to consider soya products during preparation of a heart healthy diet meal plan. Soy products can easily lower your LDL (bad) cholesterol and increase your HDL (good) cholesterol. Whenever you try for heart healthy foods to eat, you must consider that soya products contain dietary fiber, high quality protein, iron, essential fatty acids, and other important nutrients which food make heart strong. Healthy chicken breast recipes and fish have less saturated fat than most red meat. The unsaturated fats in fish, such as salmon, actually have health benefits. Omega-3 fatty acids, found in fish and some plant sources, may reduce the risk of cardiovascular disease.