Heart and diet

Heart disease is a health problem with severe consequences that cause it to be the main killer in the industrialized world. There are many steps you can take so as to curb your susceptibility to the affliction, so in this article we will examine what forms of diet guidelines it's advisable to begin following so as to keep your heart healthy and fit.

A Diet Rich in Fruit and Vegetables

Heart and diet
Heart and diet

Put together a diet that is full of numerous fresh vegetables. In addition to containing high-powered anti-oxidants which can assist your body to protect itself from the dangerous damage that can be caused by free radicals, vegetables have no cholesterol, making them an important part of a heart healthy diet.


One of the most vital steps you can take to keep poor cardiac health at bay is to keep tabs on your cholesterol levels. Your levels of cholesterol govern the level of plaque that may amass in your major blood vessels, resulting in time in cardiac disease. A heart-healthy diet should contain a maximum of 300mg of cholesterol per day. As well as that, it is crucial to keep your sodium consumption at a low level.

Meat Consumption

In order to keep your cholesterol at a healthy level, it's a good idea to stay clear of eating meat as best you can. Cholesterol is a substance that is found exclusively in products of animal origin, so fresh fruit and vegetables should be your major dietary pursuit. There are many alternatives to animal products on the market so that you can still eat enough protein, like pulses and nuts, to make sure of a well developed sense of nutrition.

Saturated Fats

Another thing to keep in mind is the amount of saturated fat that you are eating. Although the level of fats of the saturated kind that it's okay to eat each day can differ according your weight and activeness, a rule of thumb for establishing dietary aims should be for you to have an upper limit of somewhere between 8 and 10 percent of the full total of calories that you eat in a single day coming from fats of the saturated kind. In addition, it's vital to monitor how many calories of fatty origin you consume in general. An upper limit of thirty percent of the daily calories you take in should arise from fat.


Having a healthy heart is a normal side effect of keeping to your ideal body weight and taking part in regular exercise. An important feature to consider is the simple fact that one puts on a pound when 3500 calories that are surplus are consumed. Because of this, it's advisable to find out how many calories you're advised to eat each day according to the weight levels and activity levels. Should you overeat, it's a good idea to mitigate the excess calories by ramping up your exercise efforts.

Eat Natural

Should you be disposed towards a heart condition, you should take special care to stay away from eating chemical additives like caffeine or monosodium glutamate. Always pay attention to labels and get nutritional data before deciding on a food.
If you are hoping to follow a healthy diet to keep your heart in good shape, you should consider getting advice from a dietitian who can custom-design a diet regime according to your own individual preferences and desires. With cardiovascular disease being the most commonly encountered killer in most parts of the world, it's in your own interest to take care of your heart alongside your general health.

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