Let’s start this heart friendly diet chart with a bowl of steaming hot oatmeal for breakfast. One of the best breakfast items, oatmeal is rich in omega-3 fats, potassium and folate. As oatmeal is also a good source of fiber, therefore it lowers the level of bad cholesterol keeping your arteries clear.
3. Olive oil:
4. Green leafy vegetables:
7. Flax seeds:
- Stop consuming poisonous saturated and trans-fats. These unhealthy fats increase your blood cholesterol level and the risk of developing coronary artery diseases. High cholesterol level builds up plaque within your arteries thereby boosting up the risk of heart attacks. So it’s advisable if you can give up on any fried and fast foods, butter, cheese or margarine.
- Include lots of whole grains in your diet. Whole wheat breads, millets, bajra, jowar, barley, brown rice or oatmeal are very rich sources of fiber. Whole grains are rich sources of fiber and other essential nutrients that contribute to your heart health.
- Whenever you are having proteins in your diet, have low fat proteins. Lean meat, poultry, full skimmed milk, fish and egg whites are some options of low fat protein diet. Liver are high in unhealthy fats, so don’t get livers from the market when you are buying meat. Other than these, some vegetarian options include beans and legumes, flax seeds, nuts, olive oil and soy milk.
- Reduce the amount of sodium in your diet. High sodium leads to high blood pressure and high blood pressure means increased risk of heart disease. Adults should have no more than a teaspoon of salt per day. Avoid having canned and frozen foods as they contain a lot of sodium in them. Have fresh homemade foods.
- Control the amount of food you eat. It is not really necessary to stuff yourself till your throat. Eating this way increases the amount of calories and fat in your food. Therefore have food in controlled amount.