Heart or cardiovascular diseases are a set of disorders, of many causes, which affect the proper functioning of the heart. Fortunately, cardiovascular disease can be treated and prevented with a Heart Healthy Diet Plan Menu, a healthier lifestyle, and the appropriate medication.
The Heart Healthy Diet Plan Menu aims to control weight, regulate blood sugar, reduce blood pressure and cholesterol to prevent recurrences and preserve the heart.
The essential points of the Heart Healthy Diet Plan Menu are:
Choosing healthy-fat foods
Avoid heart-damaging trans fats
Consume more rich-in-fiber foods such as fruits and vegetables
Make sure you stick to a low glycemic index diet
Promote physical activity and a healthier lifestyle
Benefits Of Heart Healthy Diet Plan Menu
Eating a Heart Healthy Diet Plan Menu can lower the risk of heart disease, including helping to improve the intake of nutrients that are beneficial to the heart, controlling body weight, reducing blood pressure, and controlling blood sugar and cholesterol levels.
Boost body energy levels
Avoid unhealthy foods full of toxins
Regulate blood sugar and blood cholesterol levels
Lower blood pressure
Achieve and maintain a healthy weight
Promote a healthier lifestyle
Limiting the risk of recurrence for any cardiovascular-related diseases
Is the Mediterranean Food the Best Heart Healthy Diet Plan Menu?
It has been shown in scientific studies that adopting a Mediterranean type diet could reduce the risk of cardiovascular disease mortality. This Heart Healthy Diet Plan Menu is mainly rich in vegetables, fruits, whole grains, legumes, oilseeds, and olive oil.
This diet also promotes a daily intake of poultry and fish as well as decreasing the intake of sweets and red or processed meat. The antioxidant and anticoagulant content of the Mediterranean diet explains its positive effect on cardiovascular health.
Best Heart Healthy Diet Plan, Menu & Nutritional Recommendations
This sheet presents general recommendations for ensuring a Heart Healthy Diet Plan and reducing the risk of cardiovascular disease or recurrence. The diet to be adopted must be varied, balanced and rich in food good for the heart. On the contrary, foods that are bad for your heart should be avoided as much as possible.
Heart-Healthy Foods to integrate into your diet
Foods that are good for the heart are those that allow the cardiovascular system to function properly while protecting it from diseases. It is recommended to adopt a Mediterranean-type diet rich in healthy fats, fiber, fruits and vegetables, and lean proteins. In the case of cardiovascular disease, the diet should be supplemented with physical activity.
1- Heart-Healthy Fats :
- Monounsaturated fats have been shown to improve blood cholesterol levels. It is therefore recommended to consume the foods rich in those healthy fatty acids such as Extra virgin olive oil, Grapeseed oil, Raw nuts., Cheese and Non-hydrogenated margarine
- Polyunsaturated fatty acids, especially omega-3 fatty acids are protective for the heart. Those of seafaring origin have been the most scrutinized. They have so many anti-inflammatory properties and they work on protecting our arteries from atherosclerosis. The recommended intake of vegetable omega-3s (ALA) is around 1 g per day. Also, the need for omega-3 from the nautical origin (EPA and DHA) is 500 mg per day. To meet these needs, it is recommended to consume fatty fish 2 to 3 times a week.