Making nutrition and lifestyle changes is crucial for anyone who has been diagnosed with cardiovascular disease. Simple lifestyle changes can help you avoid further damage to your heart and cardiovascular system. Eating a diet which is heart healthy should be one of the first changes you make.
In this day and age, high cholesterol has become a major concern for everyone. This is particularly true of those who have already been diagnosed with cardiovascular disease. The good news is, maintaining cholesterol levels within the normal range can be accomplished with the right diet.
For a heart-healthy diet, the first step is to learn about fats – which are good and which are bad? Unsaturated fats, which are considered ‘good’ fats, do not contribute to your cholesterol levels as do saturated, or ‘bad’, fats. Unsaturated fats can be found naturally in certain foods. These types of fats can actually help to lower your blood cholesterol levels if you use them instead of saturated fats.
Unsaturated fats can be found in fish, seeds, nuts and oils from plants. Some examples of foods which contain unsaturated fats include avocados, herring, walnuts and vegetable oils made from corn, sunflower or olive oil.
On the other hand, saturated (‘bad’) fats can cause your cholesterol levels to rise. These types of fats come from animal and certain plant sources. Foods such as lard, beef, cream, lard, butter, and cheeses made from whole or two percent milk will contain high levels of saturated fats.
The processing of foods makes these saturated fats even more lethal by putting them through a chemical process known as hydrogenation. This process is utilized in order to increase the shelf life of foods. Because your body is unable to process hydrogenated fat, the hydrogenated process causes more plaque buildup in your arteries.
Let’s talk a minute about meat. When you are choosing meat for your meals, look for the leanest cuts of meat available. Some of the most lean meats include pork loin, sirloin and chuck. To help cut down your saturated fat intake even further, make sure that you remove all visible traces of fat before cooking the meat. Due to their high cholesterol content, it is best to steer clear of organ meats such as liver, kidneys and brains.
Another healthy choice for those suffering with, or trying to avoid, cardiovascular disease is to add two servings of fish to your diet plan each week. Fish including salmon, trout, or herring contain omega 3 fatty acids which help lower your risk of death from coronary artery disease. However, it is crucial that you grill, broil or bake your fish instead of breading and frying it.
Cardiovascular disease patients must also learn to limit the salt in their diets. Avoid adding salt to foods after cooking. And, cook with only the barest amount of salt. Limiting your salt intake and keeping it at a minimum will help to keep your blood pressure within normal ranges as well as protect your heart.
Another way that you can change your diet to help reduce your cholesterol levels is by adding fiber to your diet. Foods including oats, peas, beans and citrus fruits are high in fiber and can be very beneficial to your cardiovascular system. An easy way to get more fiber in your diet is to replace all of your white bread with whole grain or whole wheat breads.
Also, begin adding more fruits and vegetables (especially fresh) to your daily foods and increase your intake of water. A simple guideline is that your plate at every meal should consist of a single large serving of vegetables and fruits. It is honestly not difficult to manage your cardiovascular disease if you only make a few simple changes to your diet and lifestyle. And, don’t forget, exercise is always an important component of a healthy lifestyle! A 10-minute walk a day can make a huge difference in your health.
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