Proper food selection and distribution in daily meals can significantly help to take care of heart health. Not surprisingly, so much emphasis is placed on the importance of maintaining proper nutrition in order to have a good quality of life.
The proportions of the food consumed should be perfectly balanced: they should not be too copious or too scarce.
Of course, to achieve this, it is necessary to be aware of the nutritional properties of food, the amounts to be taken, as well as the cooking methods that maintain the properties.
In addition to eating a balanced diet, it is necessary to combine it with other good lifestyle habits , such as hydration and regular exercise.
What is the correct amount?
The number of times we eat during the day is not as decisive as the amounts of the portions we eat. Portions are the ones that really matter when determining the risk of being overweight , for example, as well as the consequences that this condition causes on cardiovascular health.
To be able to achieve an adequate and correct distribution of the foods that we are going to consume during the day it is necessary to learn to distribute the calories.
Remember that you should not skip meals, as this can affect our health in the medium and long term. Instead, be sure to make at least the three main meals.
When we skip a meal, at the time of eating the next one, we will be much more hungry and then we will have to eat more than we really need, thus causing an imbalance in the body and hindering proper digestion . Such imbalances can even affect the health of the heart.
Tricks to control portions
To control the portions we can use some very simple tricks to perform, even from home. Some of them are:
- During the preparation of your meals, pay attention to the measures indicated in the recipes and try to respect them. Even if substitutions are necessary.
- As for the amount of carbohydrates you should consume, a day, this should be equivalent to your fist (closed). Instead, the amount of vegetables that should be consumed must be two fists.
- When eating out, try to avoid sweets, soft drinks , fried foods and related foods with no nutritional value.
- If when eating out, the amount of food served is too copious, you should know that you do not have to consume it completely. You can share it or, eat until your appetite is satisfied, without falling into excess.
- You can also resort to a very easy trick to deceive the brain : instead of serving your meals in large plates, use small plates, in this way, you will not see empty spaces and you will not feel that you are eating little.
We must be fully aware of the fact that we should not exceed the amounts, since this greatly influences the health of the heart.
What should we eat?
As is well known, you have to eat everything, in its proper measure. Of course, the ideal is to increase the amount of vegetables, fruits and vegetables and decrease the amount of treats and fried foods.
In this regard, avoid foods that contribute to increase levels of bad cholesterol , triglycerides, blood pressure and body weight. We have to learn to recognize them since, without a doubt, they are a high risk factor for good health.
Saturated fats, animal fats, trans fats and their derivatives such as lard, whole dairy, eggs , red meats, fatty sausages, cookies, alfajores, biscuits, empanadas among others, are foods that should be Eat very carefully and from time to time, since they are the ones that most contribute to raising blood cholesterol and affecting cardiovascular health.
The best way to take care of your heart health is to choose foods with plant-based fats , such as: oils, seeds, nuts, avocado, fish such as salmon, herring, mackerel, sardines and tuna, since these foods are sources of healthy omega 3 fats .
Other foods recommended for cardiovascular health are nuts, broccoli, dark chocolate, strawberries, curries, green tea, red wine and legumes.
We could summarize these recommendations in the following:
- Include more vegetables and fruit in your diet .
- Choose whole grains as a good source of fiber.
- Reduces the intake of saturated and trans fats .
- Choose protein sources with a low fat content .
- Reduce salt intake .
Finally, we must not forget that we are responsible for our health. Therefore, we must pay attention to all the life habits we maintain and how they benefit us in the short and long term.
What we eat every day can benefit us or harm us. Therefore, it is important to learn to control the impulses by eating everything that, in appearance, looks delicious , but that does not really do the organism any good.
Caring for heart health is much simpler than it seems. With patience and perseverance you can achieve an adequate lifestyle, capable of providing us with the necessary benefits.