Five Eating Habits to Help Protect Your Heart
Dec 20, 2023
Smart Watch App
Everyone knows that the heart is one of the most important organs in the human body. What kind of food is good for the heart and can make your heart "permanent"?
1. Eat more fiber-rich foods
A high-fiber diet is good for the heart.
Start by making sure you're getting enough whole grains and other fiber-rich foods. Because these foods are essential for promoting healthy gut bacteria. Healthy gut bacteria help lower cholesterol levels.
High-fiber foods include vegetables, but if it's a root vegetable, like potatoes, it's best to keep the skins on. In addition, there are beans, food seeds and fruits.
When choosing starchy carbohydrates, choose whole-grain bread, whole-grain breakfast cereal, whole-grain pasta, and brown rice.
2. Eat less foods high in saturated fat
Coconut oil, butter, etc. are rich in saturated fat, it is best to eat less.
If the food you eat is too high in saturated fat, it is easy for the body to produce cholesterol, which increases the risk of heart disease. Cheese, yogurt, fatty meats, butter, lard, pastries, biscuits, and coconut oil are all high in saturated fat.
When choosing foods, consider choosing foods high in unsaturated fats, monounsaturated fats, and polyunsaturated fats instead of foods rich in saturated fats.
These foods include fatty fish, nuts, seeds, etc. These foods can replace high-fat foods and make people less hungry. They help lower cholesterol and thus are good for the heart.
For example, you can choose olive oil, sunflower oil, rapeseed oil, corn oil and walnut oil when you usually shop.
For dairy, consider low-fat, non-fat options, and check these to make sure they're sugar-free.
Meat is best to choose lean meat, such as turkey, chicken and lean pork. Eat at least one serving of fatty fish per week, including salmon, sardines, mackerel and trout.
Eat less biscuits and potato chips for snacks, and you can use nuts instead.
3. Use less salt
A high-salt diet can easily lead to high blood pressure, which increases the risk of heart disease and stroke. The NHS recommends no more than 6 grams of salt per day for adults, or one teaspoon.
In fact, people can use spices and other condiments to add flavor to food instead of salt. If you reduce the amount of salt in your food, your sense of taste will adjust in about four weeks.
When buying food, be sure to check its salt content, because many foods already contain salt, especially those finished and semi-finished products and seasonings, which already contain enough salt.
Try to make everything yourself instead of buying ready-made seasonings, because you can control the amount of salt yourself.
4. Increase vitamins and minerals
Eating more nuts is good for health
The human body requires a range of vitamins and minerals to maintain health. Minerals such as calcium, magnesium, and potassium can all prevent high blood pressure and reduce the risk of heart disease, among other things.
Many experts believe that most of us can get the vitamins and minerals our bodies need through a healthy, balanced diet. Except for vitamin D.
If you're concerned that you're not getting enough vitamins and minerals, you can also consider the following diets:
- Eat at least 5 servings of fruits and vegetables each day. It should be pointed out here that a small glass of fruit juice (150ml) can be counted as one serving of fruit.
- Eat more nuts and seeds to increase vitamin E
- Fish, dairy, and whole grains for vitamin B supplementation
- Bananas, Potatoes, and Fish for Potassium
- Lentils and Whole Grains for Magnesium Supplement
- Calcium is highest in dairy products and green leafy vegetables
5. Maintain a healthy weight
If you've followed the four top tips above, you're probably less likely to be overweight.
But if you are already overweight, you should pay special attention. Being overweight will increase the risk of heart disease, especially if the waist circumference is too thick, so you must lose weight. If you are overweight, try to reduce your calorie intake.
The daily calorie intake for male adults should be around 2000 and for women around 1500.
In addition, the British Nutrition Foundation recommends that people:
- Get 7-9 hours of sleep every day
- Do not drink more than 14 units per week, and even if it does not exceed 14 units, do not drink in a concentrated manner, but divide it into more than 3 times and drink evenly at intervals.
- Exercise at least two and a half hours per week
- Effectively manage your own tension and stress
- Do not smoke.
Whenever possible, try to stay active and eat a healthy diet. The BP Smartwatch can record people's dietary data, including food type, intake, calorie intake, nutritional elements ingested such as protein, carbohydrates and fat, etc., and upload these data to the application processing and analysis.