Maintaining a healthy heart is quite tricky these days since we are living in a very busy and fast developing the world that you are busy working, and taking care of your daily hassles and that is why we made this Cardiac diet guidelines for you.
With that said, we tend to lean on fast food from restaurants and some us don’t have enough time to cook our own food, or maybe little time that you microwave those quick ready to go meals that are still not healthy for your health.
This is the reason why heart disease has increased as time progresses because you are taking more care of your job than you do your body.
Let me tell you one thing, every time you don’t take care of your heart, your heart sooner or later is going to give up on you! Your heart gives up on you when it starts to feel ill and diseased, then, at that point, you start to go to a doctor and spend money from you earned to try to get your heart the way it was, but it will never get back to the way it was by following Cardiac diet guidelines.
What Are you going to find in the Cardiac diet guidelines article:
• What is a cardiac diet?
• Why is cutting off saturated fat is important?
• How can I maintain a heart healthy diet daily?
• Breakfast, lunch, dinner and snacks ideas.
What is a cardiac diet? In other words, what is a heart healthy diet?
To say it in a simple way, it is basically getting rid of all the fat in your diet. In a more scientific way, it is cutting off the saturated fat from your diet and the trans-fat.
Why is cutting off saturated fat is important?
Well, you have always been told how harmful saturated and Trans fats are, and that is because they increase your blood cholesterol levels and the risk of having heart – coronary artery – diseases.
So limiting the amount of harmful fat in your diet will save you from a lot of trouble later on. You do not want to build up plaques in your arteries as a result of eating saturated fats because if you over-ate them, you could possibly develop atherosclerosis – which will increase the risk of heart diseases.
How can I maintain a heart healthy diet daily?
When it comes to sodium, you should eat less than 2,000 milligrams. When it comes to eating fat, you cannot cut off completely, but you can limit it to 25% – 35% of your diet’s total calories. However, maintain less than 1% of Trans fats and 7% of saturated fats in your diet.
Of course, do not eat foods with high cholesterol, limit it to 300 milligrams, and better if you ate less than that if you have any heart disease. There are so many healthy food and options you can choose between to keep your healthy heart pumping good.
Breakfast, Lunch, Dinner and snack Ideas For A Cardiac Diet:
Healthy Breakfast Ideas for a cardiac diet:
You have heard it times and times again, how important it is to have your breakfast to give you a good boost and start. Well, I agree with since choosing your breakfast and what you eat will determine how your day is going to be like; whether you are going to have a nice, pumped up day, or just another lazy day.
Let me warn that your breakfast could be high in fat, cholesterol, and salt – sodium – so you need to control the portions. One of the best options for a healthy breakfast in your heart diet is oatmeal.
In addition to, low-fat yogurt or milk, some fresh vegetables or fruits, which make a stunning choice for a yummy breakfast. My personal favorite is combining them all to have one bulk of healthiness in the morning by eating a vegetable omelet made with egg whites, oatmeal and sausage or turkey bacon.
Avoid any product that says, “Hydrogenated” – they contain high amounts of Trans fats- , use butter spreads or margarine instead sparingly. But, you must make sure that you are not eating bacon or sausage that is high in fat, also avoid doughnuts, high fat muffins, fried foods, and whole milk.
Heart Healthy Lunch Selection:
The best thing if you chose a lunch low in fat, salt and cholesterol to maintain a healthy heart diet.
The only way is to make sure you do not eat an unhealthy lunch, is to always plan ahead for the next day what are going to eat to make sure you have the ingredients for a delicious meal.
This is the best way to avoid eating junk or fast food when you are at work or at college. If you are a sandwich fan, then allow me to recommend some whole-grain bread topped with yummy luncheon meat (low-sodium) and add your own choice of vegetables – lettuce, cucumber, red onions and tomatoes.
Salads are one of my best lunch selections; it is full of fibers and proteins with the least amount if fats there could be in a lunch. If you are in a hurry then go for a salad, it is also available in any restaurant, so make sure if you didn’t take your lunch with you, order a salad to be on the safe side.
Add your flavors into the salad if you are going to prepare it yourself, maybe you like tuna, chicken or any type of protein you like. Before you add any type of dressing, read the label carefully, make sure it is not stuffed with fat, salts or cholesterol.
If you are really into the dressing and adding some delicious flavors, then make sure that you read the label before you buy it. Check that the dressing has sodium less 140 milligrams and fat less than 0.5 grams of fat to keep your heart healthy diet on track.
If you are out and decided to have your lunch, just read the nutrition benefits of the meal you will order to keep your cardiac diet in control.
Delicious Dinner Menu:
As long as you are cooking at home, you control the amount of salt, fat, and cholesterol you are going to eat in your cardiac diet. However, whenever you eat in a restaurant, you cannot precisely tell how many calories or the nutrition in the food.
So, one important tip, to maintain a healthy heart diet, is to cook your meals at home as much as you possibly can.
With your dinner, eat some fresh pork or beef, fish or skinless chicken. Better not add too much salt as you would want to keep the diet-heart friendly as much as possible. You can try adding beans, some textured proteins with soy for a nonmeat protein rich dinner.
I also want to recommend some more variety by eating whole grains like; whole-grain pasta, brown rice or quinoa to add some flavor and texture to your meal.
Eat some carrots, asparagus or broccoli to add some vegetable fibers to your dinner. If you like, dairy products then I would like to recommend choosing some skimmed milk or low-fat yogurt to keep your fat portion under control and reduce its intake.
One important tip you should always keep in mind while cooking your heart healthy meals, whether it is your breakfast, lunch or dinner, is to always add the salt after you have finished cooking.
Yummy Snacks For A Healthy Heart:
We all get hungry between meals, sometimes you do and sometimes you do not. However, what if you do? I have some suggestions for you and you can go ahead and do it your way.
As for some recommendation for a healthy heart snack, yet yummy ones, I would love to suggest eating fresh fruit – any of your choice – dipped in some low-fat yogurt – any flavor you love – for a delicious and filling snack.
I also love to eat some unsalted nuts or maybe whole-grain crackers if you feel like you want to eat something crunchy.
It is all your choice, but these two are my personal favorites.
Well, that was our full guide for a cardiac diet – heart healthy diet – it is good if you are having high blood pressure, any heart disease, or if you just want to prevent having any and love taking care of your body.
Know that you know what a cardiac diet is, how much you should be taking from salts, fats and cholesterol and some delicious breakfast, lunch, dinner and snack suggestions, we are looking forward to know all about your suggestion and share your story for inspiration.
If you have a favorite dish or meal that is heart-healthy, you can share the recipe with us. Maybe you can recommend this diet to friend who is need of a healthy heart diet and needs a change in his/her life