7 Dietary Changes You Can Make Today To Reduce Your Risk Of Heart Disease
The risk of our generation suffering from heart disease is real. The sooner we accept it, the better. Only after accepting the situation will we be able to make the necessary changes to help cater to the worrisome problem.
There are several reasons that lead to heart diseases, some of them being more direct than others. However, what escapes most of our notice is that diet plays a huge role in determining whether you are at risk of developing heart disease.
Here are the 7 dietary changes you need to make right now in order to reduce your risk of developing heart disease.
1. Take Less saturated fats
The American Heart Association states that you shouldn’t take more than 5% of your calories from your saturated fats. This means that for every 2000 calories you need every day, your saturated fats should not exceed 120 calories. These fats are saturated with hydrogen molecules and hence are solid at room temperature. Research suggests that eating too much saturated fat can lead to a high risk of heart disease. They increase your cholesterol level and disrupt the liquid profiles in your body.
Foods rich in saturated fat include fatty beef, lamb, pork, lard and cream, butter, and even cheese. You can replace the vast quantity of these with healthier alternatives like fruits, vegetables, low-fat dairy products, and meat without skin.
2. Consume fewer Transfats
Trans-fat usage is on the rise in the market. Many companies add it to your products. A lot of people aren’t even aware that trans-fats increase the risk of heart disease; hence, they go on consuming the products high in trans fats. The primary dietary source of it is processed food. Although declared a risk by many research studies, companies still use trans-fat relentlessly; this is mostly because they are inexpensive and easy to use. They also give food a specific taste and texture.
These fats dramatically increase the risk of heart disease by raising cholesterol levels. It also increases the chances of getting a heart stroke or even developing type 2 diabetes. So in order to avoid the risks, reduce consumption of fried foods, baked goods, pizzas, and other fast foods.
3. Take less sodium
Salt consumption wasn’t a huge dietary concern a few years back. However, over the years, people all over the world, especially people living in eastern countries have acquired a taste for a high salt diet. Almost every dish we eat is high in sodium content. Most of our salt comes from packaged and processed foods. Sodium is known to increase blood pressure and hypertension. This, in turn, leads to increasing the risk of heart diseases and heart-related problems.
Reducing sodium intake hence improves your blood pressure and reduces hypertension. It is also known to be more beneficial for your overall health. Hence, a good way to reduce the risk of heart diseases is to gradually reduce the amount of salt that you add in your food.
4. Increase vegetable and fruit intake
The general decline in the consumption of fruits and vegetables all over the world is quite worrisome. A lot of people have started consuming more and more meat at the cost of eating fewer fruits and vegetables. This is problematic because of a diet rich in fruits and vegetables, reducing your risk of developing serious heart-related problems.
Fruits and vegetables are highly likely to make you feel more energetic and fresh all day. This, in turn, leads to you living a relatively less sedentary lifestyle. An active lifestyle, therefore, further reduces the risk of heart diseases.
5. Increase fiber intake
Eating more fiber is advice that is frequently given. However, not many people know why they should eat more fiber. Studies have shown that foods rich in fiber provide heart-health benefits. These include reducing blood pressure and inflammation in your body. Not just that, it also reduces blood sugar level and hence reduces the risk of developing type 2 diabetes. Foods that have high fiber content include fruits and green leafy vegetables.
6. Substitute refined grain with whole grain
With the increase in globalization, dietary habits have changed too. A lot of people now simply prefer eating refined grain to whole grain. This is mainly because it is easier to find processed and packaged foods these days. However, in order to reduce your risk of developing heart diseases, you need to substitute your refined grain to whole grain. This is because whole grain has been found to reduce cholesterol level and lower blood pressure. It also reduces the risk of acquiring type 2 diabetes in the future. Moreover, since whole grain is rich in fiber, it has the additional benefits of that too.
7. Consuming Dairy products moderately
Dairy products are used in almost all food items. It is one of the most common food items. Dairy products are not just limited to milk; it includes cheese, yogurt cream, etc. Since it constitutes such a crucial part of our everyday meals, it is important that we make the right decisions when it comes to our dairy product consumption.
It is not true that dairy products are not a healthy diet source; however, their excess consumption can cause problems. This is because milk and related dairy products are a top source of saturated fat. Their excess consumption may lead to increased heart rate and blood pressure. It can also increase the risk of people developing type 2 diabetes or even Alzheimer’s disease. Some studies have even linked high dairy consumption to an increased risk of breast, ovarian, and prostate cancer.
Adults should choose 2/3 servings of fat-free or low-fat dairy products; on the other hand; children need a constant dose of milk and milk-related products in order to develop healthier bones and teeth. As for desserts, you should try using ice milk, fruited, or low-fat yogurt.
However, before eliminating any food item completely from your diet, it is important to understand that food itself is not always destructive. But when we do not consume food in a moderate amount, we are more likely to increase the risk of heart disease. So eat everything, but remember to keep a balance.
