Did you know that heart disease is one of the leading causes of death for men and women in the United States? According to the Centers of Disease Control and Prevention (CDC), about 600,000 people die of heart disease in the U.S. That is equivalent to 1 in every 4 deaths. Fortunately, heart disease can be prevented when people choose to live healthy and manage their health conditions.
During the month of February, Americans celebrate American Heart Month to raise awareness about heart disease and how people can prevent it. It is also the perfect time to show yourself and your loved ones some love and care by learning and spreading the word about the different ways for preventing heart disease. One of which is watching what you eat. The food that we eat can have a huge effect on our heart’s health and increase our risk for having a heart disease, but changing our eating habits is a great way to kick-start our way toward a heart-healthy diet.
Here are some examples of heart-healthy food:
1. Vegetables and Fruits
Vegetables and fruits are loaded with vitamins and minerals that are needed by our body. They contain low calories and are rich in dietary fiber. They also contain substances found in plants that may help in preventing cardiovascular disease. Adding vegetables and fruits in your diet can help you get the vitamins and minerals that you need as well as keep your heart healthy.
2. Whole grains
Whole grains are excellent sources of fiber and other nutrients that are essential in regulating blood pressure and heart health. Examples of grain products that you can add to your diet are whole-wheat flour, whole-grain bread, high-fiber cereal, brown rice, barley, and ground flaxseed.
3. Low-fat Protein
A good source of low-fat protein and also a good substitute to high-fat meats is fish. Certain types of fish are rich in omega-3 fatty acids, which helps in lowering blood fats known as triglycerides. Beans, peas, and lentils are also excellent sources of protein and contain less fat and no cholesterol, making them good alternatives for meat. Lean meat, poultry, skim milk, low-fat dairy products, soybeans and soy products, and egg whites are also some of your best options for lower fat.