Eating For A Healthy Heart

Updated: Mar 31


Bad cholesterol or a bad diet is something we all experience at some point. It's impossible

to eat healthy our whole lives, even though we may try hard to do it. Everyone should try to

do eating healthy for their heart, especially when it comes to restoring health and reducing heart attacks.


Your heart and food


We know these things for sure - a diet high in saturated fats will help raise your cholesterol,

a risk factor for heart disease. People that are obese are more prone to heart disease. A

diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.


To help prevent disease and improve your health: CLICK HERE.

Eat plenty of fish


Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids. Other fish are plentiful, too, although Omega 3 may help get your cholesterol down to a healthier level.


Choosing healthy fats and oils


Saturated fat will increase the risk of heart disease. It is in meat, butter, and even coconut oil. It would help if you avoided these foods until your cholesterol levels are down and you are at a healthy weight. Even those who love red meats can enjoy seafood and nuts as their primary protein sources.


Monounsaturated fats such as olive oils will help you to protect your heart. In addition, olive oil is an ideal choice for cooking, dressing, or even as a dipping sauce.


Plenty of fiber


Fiber can help you control your cholesterol. In addition, you can find fiber in whole grain products to help control sugar absorption, which will help you keep your digestive system healthy.


Choosing carbohydrates


Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries. Eating a lot of sugar isn't suitable for your heart disease at all. Healthy carbohydrates involve whole-grain bread, pasta, brown rice, and many vegetables. You should make fruits and vegetables the central aspect of your diet.


Healthy cooking methods


Stir-frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore. If you cook chicken, remove the skin and bake it in the oven in foil.


Instead of frying your fish, you should always bake it. Steaming your vegetables can help maintain the most nutrients. Of course, it would help if you used cream sauces or lots of butter anymore either. Instead, try squeezing lemon juice on them or using your favorite seasonings when you eat vegetables.


As you make the proper changes to your diet, keep in mind that it takes time to become a habit. However, eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and the prevention of heart disease.


Cooking with Oils


Everyone knows the foods to eat that improve health, although cooking the food can be just as important. With so many oils and butter products claiming to be the best, it can be pretty challenging to know which ones to use and which ones to avoid.


1. Canola oil

Canola oil is a popular oil, with many physicians claiming that it can lower the risk of heart disease. The oil is low in saturated fat, high in monounsaturated fat, and offers the best fatty acid composition compared to other oils.


You can use canola oil in sauteing, as a marinade, and even in low-temperature stir-frying. It has a bland flavor, making it an excellent oil for many spices. Unlike other oils, this one won't interfere with the taste of your meal.


2. Olive oil

Olive oil offers a very distinct flavor with plenty of heart-healthy ingredients. The oil is rich in

monounsaturated fat, helps lower cholesterol levels, and reduces cancer risk. It's also rich in antioxidants and has a very long storage life.


Even though you can use it in cooking, it's the healthiest when uncooked, like salad or dipping sauce. When you use it with cooking, you should heat it at low to medium temperatures to avoid high heat.


3. Butter

Butter is one food that has been around for many, many years. Butter tastes good and offers sources of Vitamin A and other fat-soluble vitamins such as E, K, and even D. Butter is also made from natural ingredients and not chemically or artificially processed.


You can use butter with cooking, baking, or even as a spread. You can also pair it with creamy sauces, marinades, baked dishes, or even bread.


4. Margarine

First introduced as an alternative to high-fat butter, margarine becomes loaded with trans fat. A substance that we now know raises bad cholesterol.


As a cooking oil, margarine tastes good, it's lower in fat than most oils and butter, and it's pretty easy to spread. It's available in various products and is a good source of vitamin E.


There are several at your disposal when it comes to cooking with oils. While I mention many here, many more are the most popular. Eating healthy involves cooking healthy food, where your cooking oil takes center stage.


Pat Bracy

Embracing Healthy Eating


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