Heart-Healthy Diet: 8 Steps to Prevent Heart Disease

Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
Publish on 2020-09-13

Cardiovascular disease is more common that one may think. In fact, it is a leading cause of death among both men and women. This is because uncontrolled heart diseases can pose severe threats to the body, some of which can be fatal.

Luckily, there are ways to prevent heart disease. Visiting a cardiologist in Dubai and adopting healthy lifestyle habits is a great way to catch early signs of heart disease. In addition to that, here are 8 steps that can help prevent heart-related illnesses.

The best part is that these steps can not only reduce the risk of developing serious cardiovascular illnesses but can lead to a healthier and happier lifestyle overall!

 

1. Reduce Sodium Intake

Excessive amounts of salt contribute to an elevated blood pressure, which is a cause of cardiovascular disease. Therefore, cardiologists recommend that adults limit their consumption to no more than 1,500 mg of sodium a day. The best way to do this is by preferring fresh foods over processed, as this gives you more control over the amount of salt in the food.

 

2. Smaller Portions

Avoid overstuffing yourself by eating smaller portion sizes. Overeating leads to piling up of extra calories, and if you are eating unhealthily, it is even more dangerous. Control portion sizes by eating in a smaller plate, having smaller but more frequent meals, and by limiting portions of processed foods, and having larger portions of fresh foods with lower calories.

 

3. Fresh Fruits & Vegetables

Fresh fruits and vegetables are low in calories yet filling, so they are a great way to transition away from more fatty foods. They also contain plenty of nutrients and vitamins that are great at preventing cardiovascular disease. Prefer leafy green vegetables, fresh fruits, and meals that have vegetables as the main ingredient.

 

4. Eliminate Processed Foods

Processed foods tend to be high in trans-fat and saturated fats. These fats increase cholesterol levels. High blood cholesterol level can lead to a buildup of plaques in your arteries, which can increase your risk of heart attack and stroke. As a rule of thumb, consume no more than 5 to 6% of your total daily calories.

 

5. Prefer Whole Grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Substituting white bread for whole grain bread and introducing other forms of whole grain such as cereal, barley, brown rice, and quinoa are great ways of adding more whole grains into your diet.

 

6. Low-Fat Sources of Protein

Red meats, dairy, and greasy fried meats lead to high cholesterol, which can manifest itself into serious heart ailments. Therefore, to prevent cardiovascular illnesses, prefer more low-fat sources of protein, such as lentils, fish, white meat, eggs, and low-fat dairy. This way, you can prevent heart disease without compromising on protein levels.

 

7. Consume Healthy Fats

Healthy fat sources such as olive oil, avocados, fatty fish, flax seeds, walnuts, and kale are great for preventing cardiovascular illnesses. This is because eating foods rich in monounsaturated and polyunsaturated fat can improve blood cholesterol levels and lower your risk of heart disease.

 

8. Adopt DASH Diet

Dietary Approaches to Stop Hypertension (DASH) is diet framework that is intended to lower or control high blood pressure. The DASH diet emphasizes foods that are low in sodium and rich in potassium, magnesium and calcium. Such nutrients are effective in lowering blood pressure and can therefore prevent heart diseases caused by an elevated BP. For more guidelines on how to adopt the DASH diet, speak with a specialist cardiologist in Dubai.

 

These steps will help you create the best diet plan for combatting risks of cardiovascular ailments and diseases. Be sure to consult with a specialist cardiologist in Dubai before making any major dietary changes.

 

Where to Find the Best Cardiologist in Dubai?

For the best cardiologist in Dubai, visit Professor Dr. Uwe KlimaDr. Gehad El GergawyDr. Byron KalliatakisDr. Laure BruchouDr. Caspar A Boerner or Dr. Beate Wild at the German Heart Centre. They are both a specialist cardiologist with several years of extensive experience in treating various heart related diseases. Contact the German Heart Centre to book an appointment today.

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