How to Keep Your Heart Healthy by Diet Plan

As the main organ of a human body is the human heart. Thus, it should be taken care of. A healthy heart gives rise to a healthy body. The key element for a healthy heart is a healthy lifestyle. People who follow a healthy diet, follow a daily exercise routine are less likely to suffer from heart problems. A healthy heart rate is considered to be 60-100 beats per minute (bpm).

Diet for a Healthy Heart

A healthy heart diet comprises of many key points to keep in mind. Once you have a clear knowledge of what to include and what not to in your diet, you will make your way to a healthy heart.

Let’s take a look at a few diets:

  • Control your portion Size: Make sure you eat an adequate amount of food but do not overload the intake of food at once. Take smaller portions of food with fruits and vegetables.
  • Take more fruits and vegetables: Being the best source of vitamins and minerals, fruits and vegetables have low-calorie content, which provides proper nutrition to your body.
  • Choose Whole Grains: Whole grains helps in regulating your blood pressure and keep your heart healthy.
  • Get rid of those unhealthy fats: Use less butter and oil while cooking your food to save yourself from those extra fats. Cut down on junk food.
  • Reduce sodium content: A high amount of sodium results in high blood pressure. Thus, it is very important to limit the content of salt in the food you eat.

Foods Items for a healthy heart

Salmon, Oatmeal, Blueberries, Dark chocolates, Citrus fruits, Soy, Potatoes, Tomatoes, Nuts, etc. are all the heart-healthy foods we should be including in our daily diet. If you incorporate heart-healthy meals into your regular routine, you are less likely to get heart-related diseases. You can include some healthy recipes to your diet, which can help you have a healthy heart. Some heart-healthy recipes are:

  • Make a salad with roasted green beans, tomatoes, and salmon.
  • You can make broccoli and fusilli pasta using the pesto sauce.
  • Grab a plate of salad made with sugar snap pea and radish.
  • Chickpea and red pepper soup with quinoa is a great appetizer.
  • You can make a salsa of black bean and avocado.

Diet plan for a healthy heart

You do not need to follow a proper diet plan for keeping your heart healthy. Heart-healthy meal plans are offered especially to the patients who have any heart disease. We can help you a little bit by going through the following food options:

Heart-healthy snacks:

Grab some healthy snacks such as peanuts, mixed nuts, a salad of fruits and vegetables, boiled eggs, half-fried eggs, vegetable wraps made at home, and peanut butter sandwiches.

Heart-healthy breakfast:

For a healthy breakfast option, you can make pancakes with fruits, poha with vegetables, cornflakes with milk, bread, an omelette, or fresh fruits.

Heart-healthy desserts:

The desserts which are very healthy for our heart are: brownies, strawberries shortcakes, peanut butter pie, and banana oatmeal chocolate chip cookies.

Heart-healthy foods list:

Fruits and vegetables, stir-fried tofu, eggs, tomatoes, veggie burger, macroni cheese are all very healthy foods for our heart.

Heart-healthy chicken options:

Roasted salmon, beef, chicken, and turkey. You can add some vegetables and toss them with some sauces of your choice to make a good chicken salad. You can also fill the chicken veggie filling in some sandwich or a wrap and give it the form of an evening snack.

Healthy heart vs. Unhealthy heart

  • A healthy heart pumps more blood per pump whereas an unhealthy heart pumps less blood.
  • A healthy heart has stronger muscles whereas an unhealthy heart has weak muscles.
  • A healthy heart is less prone to heart disease whereas an unhealthy heart is more likely to have heart diseases.

Healthy Heart Facts

  • If you stay happy, you are less likely to have a heart disease.
  • The size of your heart is actually as your two hands collapsed together.
  • Regular exercise keeps the heart active and healthy.
  • If you maintain a healthy blood cholesterol level, you are known to have a healthy heart.

Signs of Healthy Heart

Following are the signs of a healthy heart:

  • You have an optimal blood pressure.
  • Your heart beats around 60-100 beats per minute on an average.
  • You are always active and energetic.
  • Your cholesterol levels are always in control.
  • Your glucose levels are absolutely perfect.

Best Tips for Healthy Heart:

A healthy heart is the dream of everyone and in order to achieve it, we need to follow some guidelines:

  • Don’t sit for long hours at once.
  • Get enough time to sleep as proper sleep relaxes your body and mind.
  • Follow a good dental hygiene by flossing your teeth daily.
  • Avoid smoking and drinking.