A cardiac diet, also known as a heart-healthy diet, is a type of diet intended to promote heart health and lower the risk ofheart disease. Heart disease is a prominent cause of mortality and disability, and dietary modifications can be an essential element of controlling risk factors such high blood pressure, high cholesterol, and obesity.
some steps you may take to develop a diet for heart health
- Saturated and trans fats increase LDL (bad) cholesterol levels and heart disease risk. Limit your consumption of these fats, which are present in animal products like meat and dairy as well as processed meals like baked goods and snack foods, to minimize your risk.
- Increase your consumption of unsaturated fats. Unsaturated fats, such as those found in fatty fish, nuts, seeds, and vegetable oils, can improve cholesterol levels and reduce the risk of heart disease. Aim for at least two servings of fatty fish per week and prioritize oils and other forms of unsaturated fats over saturated and trans fats.
- Fruits and vegetables are rich in vitamins, minerals, and fiber and can help reduce the risk of heart disease by lowering cholesterol, decreasing inflammation, and controlling blood pressure. Aim for at least five daily servings of fruits and vegetables.
- Whole grains are a good source of fiber, which can help manage cholesterol levels and reduce the risk of heart disease. Choose whole grain bread, pasta, and rice over processed grains, which have been stripped of fiber and other essential elements.
- A high sodium consumption can cause hypertension, a risk factor for heart disease. Limit your intake of sodium-rich meals such as processed foods, canned soups, and salty snacks to less than 2,300 milligrams per day to minimize your risk.
- Sugars added to foods, such as those in candies, soft drinks, and baked goods, can contribute to weight gain, high blood pressure, and other heart disease risk factors. Aim for added sugars to account for less than 10 percent of your daily caloric intake.
- Regular physical activity can enhance cardiovascular health by reducing risk factors such as hypertension, high cholesterol, and obesity. Most days of the week, you should aim for at least 30 minutes of moderate-intensity activity.
- Before beginning a cardiac diet, it is essential to consult with a healthcare practitioner to ensure that it is safe and appropriate for you. In addition, they can offer you specialized guidance and assistance to help you attain your objectives.
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