It would be best if you consumed enough protein. This includes whole milk, skimmed milk, its products, legumes and pulses, egg whites, eggs, chicken, and fish.
Healthy eating habits can help increase survival rates after a heart attack. They reduce blood pressure and improve blood circulation. It is common to believe that your diet is undergoing a drastic transformation, and you must eliminate the foods you eat before the attack. Most people are unaware that a balanced diet with healthier options does not have to be boring. Your diet can be full of great flavour.
It is essential to know which foods are good for your heart health. This will help you to manage high blood pressure and prevent heart disease.
- A diet high in fruits and vegetables is a good choice, mainly if they are rich in fibre. Deeply coloured vegetables and fruits are good choices, as they contain high levels of micronutrients and density. This diet is rich in plant steroids. Plant sterols can reduce LDL cholesterol by consuming between 2 and 3 grams daily.
- Whole-grain, high-fibre foods are an essential part of your daily diet. These foods can include fruits, vegetables and legumes (beans).
- It would be best if you consumed enough protein. This includes whole milk, skimmed milk, its products, legumes and pulses, whole grains and egg whites.
- Omega-3 fatty acid-rich foods like tuna, salmon and herring can help lower bad cholesterol.
- Reduce the intake of trans-fat and saturated fat in foods such as bakery products, red meats, ghee and butter, as well as margarine and Dalda. Saturated fat can be found in animal products and foods, such as butter, cream, and lard. Saturated fat can also be found in coconut oil, palm oils, and processed foods.
- You can choose to cook instead of frying by using cooking methods such as boiling, broiling and stewing, baking, roasting, and grilling.
- Salt can raise blood pressure, so limit your salt intake. Avoid foods such as pickles, papad and canned and preserved fruits and vegetables, dry fish, and namkeen. Also, avoid readymade chutneys and tomato ketchup.
- Avoid drinking a lot of carbonated drinks and high-sugar foods.
- Reduce alcohol consumption.
- At least 30-40 minutes of exercise should be done five days weekly. These include walking, biking, aerobics and yoga.
- Decaffeinated coffee is a decaffeinated coffee. This eliminates 97% of the caffeine from coffee beans but leaves behind 2 to 3 per cent. In a controlled study, ten cups of decaffeinated coffee samples were tested. They found that the coffee contained as much caffeine in 14 to 20 cups as regular coffee. It’s a great source of antioxidants (polyphenols, chlorogenic acid) and minor nutrients such as niacin and magnesium. This prevents heart disease, cancer, and type 2 diabetes. Decaf can be used as an alternative to caffeine for pregnant women who are sensitive or taking certain medications. Like everything else, please don’t overdo it.