To have a healthy heart, our blood cholesterol should be under control. How to control cholesterol levels? Take an optimal balance of carbohydrates, vegetables, proteins, unsaturated fats and fruits. Reduce salt, sugar, fat in your diet. Clear understanding of healthy food and unhealthy food is the first step towards the healthy heart.
Count your calories
The main source of calories is from proteins, carbohydrates and fats. At least once consult with a dietician and know how much calories you need according to your age, height, weight and work. If you are above 40 years, you should definitely do this. For desk jobs 2000 calories is fine and for a lobour intense job you can take up to 3000 calories.
Unsaturated fat
One can use olive oil, peanut oil and canola oil which are MUFA rich oil.
Sunflower oil, soybean oil and corn oil are relatively healthy. Do not overheat oil when frying and avoid reusing it.
Fats
Saturated fats like meat, whole milk, poultry, cheese, ghee, butter increase the cholesterol levels. Completely avoid margarine.
Consumption of nuts
Almonds, peacans and hazel nuts are healthy for the heart. Walnuts are the best nut as it has high concentration of omega 3 fatty acids.
Fish
Fish is great for the heart as it reduces the risk of heart attack. Salmon, tuna and hemina are the good ones.