9 Tips to get Heart Healthy Foods

A healthy heart is vital for humans. Eating a heart healthy foods provide many benefits, such as cholesterol, blood sugar, blood pressure, and weight all the better. Many diets have too many rules about what you should not eat.

But, it is better to focus on what you should eat. Here’s several tips to get healthy heart foods.

1.Eat more fish

Fish is a good source of protein and other nutrients. Some  fish, such as salmon, tuna, and mackerel also gives you omega-3 fatty acids, which may reduce your risk of heart attack and stroke. The American Heart Association recommends that you serve fish that rich in omega-3.

                                                                     Salmon.

2.Eat more vegetables, fruits, nuts, and whole grains

Food plant-based  are very useful against heart disease. You get the nutrients, fiber, and many variations that you can cook in many ways.

3. Avoid artificial trans fat

This type of fat increases the level of "bad" cholesterol. Foods that contain trans fat, including baked goods, snacks (like popcorn cooked in the microwave), frozen pizza, fast food, mentaga rods, coffee creamer, food made from frozen dough (such as biscuits or cinnamon roll), and frozen foods prepared serving.

Although the label says' contains 0 grams trans fat "they still contain a small amount of trans fat; so try to check the list of ingredients in food packaging and see if there is material called "partially hydrogenated oils". It is trans fat.

4. Limit saturated fat content of not more than 7% to 10% of calories

Check your food labels to see how much saturated fat contained in one serving of butter, margarine, sauces for salads, fried foods, snacks, sweets, and pastries.

5. Use mono-unsaturated or polyunsaturated fat when consuming fatty substances additional

For example, fats found in canola oil, olive oil and peanut oil. We still have to restrict its use, even if it is fat 'good', because it is still high in calories.

                                                                           Olive Oil.

6. Eat a variety of Protein foods

The Protein foods was made from fish, lean cuts of meat, poultry (without skin), low-fat dairy or nonfat, whole grains, tofu, and legumes.

7. Limit cholesterol

Do not consume more than 300 milligrams of cholesterol per day to your diet.

8. Limit the use of salt

This will help you control your blood pressure. Most people consume excess sodium and salt, and most come from food packaging.

9. Enjoy all you eating

If you enjoy what you eat, including healthy food, it would be easier to repeat it to become a habit.

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Ditulis oleh mulyadi pada tanggal Friday, January 27, 2017