Cardiac diet simply means a healthy diet for the heart or heart healthy diet. Diet plays a major role in heart health and can impact your risk of various heart diseases and a cardiac diet is the best weapon to fight various cardiovascular diseases, and following a cardiac diet is not as hard as you may think; remember it’s the overall pattern of your choice that count!
Cardiac diet is mostly recommended to someone who has high blood pressure, high cholesterol, or any history of heart diseases, or to someone who has a family history of heart diseases. Even thou you don’t have any heart health concern it is of importance to stick to cardiac diet. So you don’t develop one and for the benefit of your overall health. In fact, we should all be following cardiac diet! Limiting junk foods and adding more nutritious ones, will do your body, skin and overall health a great favor.
Consume nutrient-dense foods; Cardiac diet
To follow a cardiac diet or heart healthy diet, you need to include nutrient-dense foods. Such as fruit and veggies, whole grains, lean protein and fish into your diet. You also need to abstain from foods containing saturated fats, Trans-fats, cholesterol, excess sodium and salt. So eating excess sodium causes the body to retain or keep too much water which can lead to swelling and also worsen fluid built-up that happens with heart failure.
Apart from knowing the foods you are to eat and avoid, you also need to know the number of calories you should consume daily. Nutrition and calorie information on food labels is typically based on 2,000 calories per day diet. Therefore you may need fewer calories or more depending on several factors including age, gender, and level of physical activity.
If you are trying to lose weight, don’t eat more calorie than you know you can burn up every day. So increase the amount and intensity of your physical activity to burn more calories. Regular physical activity can help you maintain your weight, keep you off weight you’ve shed and help you reach physical and cardiovascular fitness.
Heart healthy foods
Similarly eating variety of nutritious foods from all food groups can keep you off the reach of cardiovascular diseases. Such as, high cholesterol level and high blood pressure. Listed here are the various heart healthy foods you should incorporate into your cardiac diet.
- Fruits and vegetables such as spinach, broccoli, cauliflower, Bok Choy, tomato, arugula, bell peppers, carrots and asparagus.
- Soluble fiber such as oats, beans, ground flaxseeds and berries.
- Omega-3 fatty acids such as salmon, tuna, herrings, sardines, walnuts, ground flaxseeds, hemp seeds and chia seeds.
Foods you should avoid or exclude from your diet
- Trans and saturated fats which can be found in peanut butter, packaged cookies, cakes, doughnuts and muffins, fried foods, pork, lamb, poultry with skin, butter, cheese whole fat diary and fatty cut of red meats(porterhouse, rib eye, prime rib).
- Food high in salt such has cereal, condiments, sauces and sweets like cookies and cakes.
- Foods high in excess sugar such as soft drinks, fruit juice, candy, cakes, cookies, pies, ice cream, sweetened yogurt and milk, sweet bread and waffles.
Remember, a change in your diet might be tough at first but it can truly change your health and your life for the better. And with a little practice, you’ll get the hang of sticking to your cardiac diet and enjoying your foods.