Diet for Healthy Heart

The expression heart disease is a broad term for a various number of heart ailments. It refers to the conditions and diseases that could affect the heart. Our heart is made up of one muscle that is responsible for pumping blood. The arteries in turn supply blood to this muscle, while the valves ensure the blood is pumped out of the heart in the correct direction. Now a problem may develop in any one of these areas which will affect the normal functioning of the heart, resulting in a heart disease. There are different types of heart diseases, to name a few: coronary heart disease, coronary artery disease, heart failure, and cardiomyopathy among others.

Maintaining a healthy diet is always the fist step in preventing any kind of heart ailment. It is important to limit certain fats that you eat. Polyunsaturated, saturated, trans fat and monounsaturated are the various kinds of fat that are present in food. Of these, trans fast and saturated fat escalate the risk associated with heart conditions, simply because they raise the cholesterol levels. Saturated fat sources include cheese, butter, beef and palm and coconut oils. There is now increasing evidence which states that trans fat could be far more worse as compared to saturated fat. This is due to the fact that, they increase the low-density lipoprotein (cholesterol that is bad) and reduces the high-density lipoprotein (cholesterol that is good). Trans fat sources include fast food, packaged snacks, bakery products, crackers and margarines. The fatty acids, omega-3, are a type of polyunsaturated fats that may on the other hand reduce risk of heart disease, low blood pressure and irregular heartbeats. It can be found in walnut oil, flaxseed oil, canola oil and also in certain types of fish.

Thus suffice it to say that one should avoid foods that are rich in fats, cholesterol and that have a high salt content. Vegetables, fruits, whole grains and low fat milk products help in protecting the heart in the long run. Legumes, fish and sources of protein that are low in fat can also help reduce the risks of heart ailments. Here are a few vegetables and fruits that you may include in your daily diet for heart care: pumpkin, carrots, onions, garlic, sweet potatoes, broccoli, oranges, apples, grapes (red or black), grapefruit and dried fruits such as dates and apricots. It is always advisable to consult your doctor or dietician to work out a proper diet for you.