Healthy eating

A healthy diet can help reduce your risk of developing coronary heart disease and stop you gaining weight, reducing your risk of diabetes and high blood pressure.

It can also help lower your cholesterol levels and reduce your risk of some cancers.

Even if you already have a heart condition, a healthy diet can benefit your heart.

A balanced diet

Everyone should aim for a well balanced diet. Faddy crash diets may not provide the balance of nutrients you need.

The best way to understand it is to think of foods in food groups.

Try to eat:

  • plenty of fruit and vegetables
  • plenty of starchy foods such as bread, rice, potatoes and pasta. Choose wholegrain varieties wherever possible
  • some milk and dairy products
  • some meat, fish, eggs, beans and other non-dairy sources of protein
  • only a small amount of foods and drinks high in fats and/or sugar.
Choose options that are lower in fat, salt and sugar whenever you can.

Fruit and vegetables

A well-balanced diet should include at least 5 portions of fruit and veg a day. Try to vary the types of fruit and veg you eat.

They can be fresh, frozen, dried or tinned. Pure unsweetened fruit juice, pulses and beans count as a portion, but they only make up a maximum of one of your five a day, however much you eat in one day.

A portion is about a handful (80g or 3oz), for example:

  • 4 broccoli florets
  • 1 pear
  • 3 heaped tablespoons of carrots
  • 7-8 strawberries
Fats

To help look after your heart health it is important to make sure you choose the right type of fats.

So to help keep your heart healthy:

  • Replace saturated fats with small amounts of mono and polyunsaturated fats
  • Cut down on foods containing trans fats.
  • It's also important to remember that all fats and oils are high in calories, so even the unsaturated fats should only be used in small amounts.
Saturated fat

Too much saturated fat can increase the amount of cholesterol in the blood, which can increase the risk of developing coronary heart disease.

Unsaturated fats

Unsaturated fats, which can be monounsaturated fats (for example olive oil, rapeseed oil, almonds, unsalted cashews and avocado) or polyunsaturated fats (including sunflower oil and vegetable oil, walnuts, sunflower seeds and oily fish) are a healthier choice.

Trans fats

Another type of fat, known as trans fat, can also raise the amount of cholesterol in the blood.

Salt

Eating too much salt can increase the risk of developing high blood pressure. Having high blood pressure increases the risk of developing coronary heart disease.

Alcohol

If you drink alcohol, it's important to keep within the recommended guidelines - whether you drink every day, once or twice a week or just occasionally.

Most Read

★This Yoga Flow Will Instantly Boost Your Mood

★The health benefits of popular foods

★Correlation Between Almonds and Weight Gain

★6 Best Oils for a Naturally Clear and Glowing Skin

★Hair removal injuries rocketed NINE-FOLD since 1991

★5 superfoods to combat hair loss

★5 most surprising cosmetic surgery trends across the globe

★Yoga Heals More than Just Your Body

★Mans lips exploded after he became 'addicted' to fillers

★Popular weight loss strategies

★8 Time-Saving Meal Prep Ideas Nutritionists Actually Use

★Haryana girl Nishtha Dudeja wins Miss Deaf Asia 2018 crown

★How To Achieve The Perfect Nail Shape

★The tangy taste of Banaras

★5 Tips to Take Care of Your Sensitive Skin

★Yoga Asanas To Prevent Hair Loss

★Top 3 Core Exercises While Pregnant

★Top Natural Body Care Tips for Women

★Ways to Use Honey for a Glowing Skin

★Study finds dramatic weight loss can be achieved WITHOUT counting calories

★Smoking and sight loss warning

★Why You Need to Start Combining Avocados and Peaches

★Skin tone linked to fruit and vegetable consumption

★This is how many calories your tea and coffee habit is adding to your diet EVERY DAY

★The amazing and healthy benefits of meditation!

★Tips to Even your Skin Tone Naturally

★Heres why you should go sulphate-free with your hair care

★Whole-body vibration may be as effective as regular exercise

★15 Kitchen Herbs and Spices with Powerful Health Benefits

★4 Foolproof Tips to Make Healthy Veggie Chips at Home

★4 Superfoods for a Healthy Looking Skin

★Using Kalonji Seeds for Weight Loss

★How to Lose Weight Fast: 3 Simple Steps, Based on Science

★Best foods for healthy skin

★Hard work, no pay linked to mental health issues in comedians

★5 Reasons Cheese is Actually Good For Your Health

★6 Fantastic Yoga Asanas That Will Help You Fight Skin Problems

★Looking towards India for design

★Does ginger gene offer key to younger looking skin?

★Top 10 Fruits To Eat To Lose Weight Quickly

★10 Ways To Use Sesame Oil For Beautiful Skin

★10 Weight Loss Tips to Make Things Easier (and Faster)

★10 Benefits Of Climbing Stairs ? An Underdog In The World Of Fitness

★Vitamin reverses aging in organs and muscles

★The Brilliant Food Combo That Helps You Burn More Fat

★Healthy eating

★Why and how exercises reduce the risk of CANCER?

★Acne sufferers likely to live longer than people with flawless skin

★Education can boost men?s chances of online dating

★Brain health food guide for older adults


©2019-2020 All rights reserved. shapesnfitness.com