Heart is the most vital part of the body. To keep your heart healthy is very important these days as many people are suffering from the heart diseases. All the food we heart affects our heart directly or indirectly. We should make healthy food for our heart as a part of our diet.
Health heart diet is fine for the children of 4 or above. But the children under 2 years should not follow healthy heart diet as they need more fats in food for their growth and development. Below are the some healthy heart diet guidelines.
You should not intake sodium more than 3000 milligrams per day.You should not consume chemicals like caffeine, msg, and other harmful food additives Cholesterol is also very harmful for your heart. One should not consume more than 300 milligrams per day.Fat intake should be decreased and should be less than 30 percent of total calories.You should include at least 8-9 servings of foods and vegetables in daily diet.We should increase intake of green leafy vegetables as well.
Should avoid consumption of margarine, oily or fried foods, red meat, pastries and cake.You should eat fruits like watermelon and cantaloupes as they are low in calories.Eat fresh raw,cooked, or canned veggies. You can have veggie soups as well.You should cook food with oils which are low in saturated fats like corn, sunflower, soybean, cottonseed, olive, canota, peanut, and sesame oils.
You should eat unsalted fresh or frozen meat, poultry and fish. Smoked, cured, salted and canned meats are high in salt so they should avoid these eatables.You should use herbs and spices as seasoning for vegetables and potatoes instead of salt and butter.You should eat whole wheat bread, long-grain rice, and whole-grain cereals.
You should eat more egg whites instead of eating whole egg.You should decrease fried foods in your diet and replace them with baked, steamed, boiled, broiled or microwave foods. You should less down the intake of fried foods. You should really increase the intake of soups in your diet.