Nowadays everybody has self-consciousness about their health. New research and practical practices also give us updates to maintain our health well. recently, new guidelines from the American Heart Association have been issued. the main points of these guidelines are if we wish to keep our heart healthy, have to eat dark fruits and vegetables, give preference to whole grains, and avoid oils like palm, and do workouts. Eating well for heart health doesn't necessarily mean staying away from burgers, french fries, or cold drinks. But it has to be kept in mind that these things should not be included in the regular diet. This is to say of Dr. Robert Eckel, former head of the American Heart Association.
Lead author Dr. Alice H. Liechtenstein said that instead of pressurizing people with admonitions like 'don't eat, we have tried to promote such eating patterns, which keep the heart-healthy. These habits that will help in making the right eating pattern, will also reduce the risk related to the heart. if we do a minimum of 150 minutes of workout in a week, we may reduce heart-related risks by keeping the weight balanced throughout life. A workout of 150 minutes a week keeps the energy balance right too. Energy needs decrease by 70-100 calories for every decade of age. Therefore, regular tracking of diet is necessary.
Eat dark-colored fruits and vegetables - Eat a variety of fruits and vegetables, they will get more phytochemicals. These are helpful in preventing serious life-threatening diseases. Necessary nutrients are more in dark-colored fruits and vegetables in comparison to the lighter ones. Eating whole fruits and vegetables instead of juice will get more fiber.
Use whole grains instead of refined - The nutrients in refined grains are removed. Therefore, give preference to food made from whole grains. Whole grains have three layers of bran, endosperm, and inner seed. Hence, they are rich in nutrients and fibres. It has been proved in many studies that eating whole grains helps in the control of heart risk factors.
Choose Healthy Sources of Protein- To meet the protein requirement, eat legumes, nuts such as soybeans, pulses, chickpeas, and peas. These are good sources of fiber as well as protein. Choose dairy products to low fat or fat-free if you fond of to eat. These will help prevent weight gain and obesity.
Eat less oil like coconut/palm - Experts believe that oils with polyunsaturated fats are better. These include soybean, corn, sunflower, and linseed oil. These reduce cardiovascular risk by up to 30%. Whereas, tropical oils such as coconut and palm oil increase both HDL and LDL cholesterol. Therefore, it should be avoided to include them in food.
Avoid added sugar/salt- Avoid items and drinks that contain added sugar. This increases the risk of diabetes and heart diseases. Salt (sodium chloride) has a direct relationship with blood pressure. Its low consumption helps in controlling blood pressure. Apart from this, experts believe that doctors must talk to patients for five minutes about the number of fruits, vegetables, and whole grains they eat. Or how much do they know about their benefits.
Stay healthy, stay safe...
