Do You Know the Right Way to Follow a Heart Healthy Diet Tips?

Weight control and regular exercising are critical for keeping your heart in good shape – but, it is important to note that whatever you eat may matter just as much! You would be surprised to know but a heart-healthy diet can reduce your risk of developing various heart diseases and even stroke up to 80%. For this, all you need to do is to understand what all foods and methods of cooking are the best and healthiest for your heart. This will not only allow you to better manage and prevent heart diseases and high blood pressure, but will also help you take greater control over the quality and length of your life!

What Can You Do To Prevent Heart Diseases?

Various types of heart diseases are the leading cause of death for men and women, but that certainly does not mean you cannot protect yourself. In addition to performing regular exercises, you need to be extra careful about what you eat and what you don’t eat. This will help you keep a check on your cholesterol levels and healthy blood pressure and blood sugar levels. Plus, you would also be able to maintain an overall healthy weight. In case, you’ve already been diagnosed with any type of heart diseases or are suffering from high cholesterol or blood pressure problems, choosing a heart-healthy diet, would help you better manage all such conditions while lowering your risk of getting heart attack.

Selecting a diet good for your heart-health is a crucial step towards preventing the risk of developing heart related diseases. However, you may feel unsure where to begin from. To make it easy for you – take a look at the bigger picture!

The overall eating pattern you pick is far more important than being obsessed with individual foods. Remember, no single food can make you magically healthy. Therefore, your goal should be to incorporate a variety of heart-healthy foods, all prepared in a healthy way – which become an essential part of your new lifestyle.

Heart Healthy Diet Tips

Tip 1: Cut Down on Saturated and Trans Fats

Of all the possible improvements you can make to follow a heart-healthy diet plan, cutting down on saturated and trans fats should be your number one priority. Both these fats are known to raise your LDL or “bad” cholesterol levels that can increase your risk for heart attack and strokes. Fortunately, there are numerous ways to control your saturated and trans fat intake – here’s how:

  • Check all labels: Whatever food you eat, make sure you check their labels first. This is because, majority of snacks, including the ones marked as “reduced fats” are prepared with oils containing trans fats.

  • Limit your solid fat intake: Minimize the consumption of solid fats, such as margarine, butter or even the shortenings added to food while cooking or serving.

  • Pick alternatives: You can easily swap high-fat foods with their low-fat counterparts.

  • Change your habits: The best way to avoid saturated and trans fats is to work on your habits. This means, instead of eating snacks like chips, you should prefer munching on fresh fruits and vegetables.

Some Fats Can Be Good For Your Heart Too

While saturated and trans fats can be big roadblocks on your way to a healthy heart, unsaturated fats on the other hand, are essentially good for your overall health. These “good” fats include:

  • Omega-3 fatty acids: Fatty fish like trout or salmon and walnuts, flaxseed, etc. are rich source of polyunsaturated fats which are essential for body.

  • Omega 6 fatty acids: Soy nuts, vegetable oils and other types of seeds are naturally rich in healthy fats.

  • Monounsaturated fats: Peanuts, almonds, cashews and butters made from all these nuts provide “good” fats in great quantities.

Tip 2: Prefer Low Cholesterol Foods

Unhealthy cholesterol levels can increase your risk of heart diseases; therefore it is advisable keep your levels low for a healthy heart. Here again, your diet is central to maintaining your cholesterol. While some foods are known to lower the cholesterol, others can make matters worse.

  • Say no to saturated fats and trans fats: Foods containing saturated and trans fats can increase your cholesterol levels significantly, as compared to foods containing cholesterol, thereby increase your risk of developing cardiovascular diseases. So, avoid foods containing these fats.

  • Shop wisely: To follow a heart-healthy diet, choose foods rich in protein, fiber and unsaturated fats. Fresh fruits and vegetables as well as seeds and nuts are great cholesterol regulators.

  • Don’t always trust the labels: Scanning food labels can at times be complicated, since packaged foods with labels stating, “low cholesterol” or “cholesterol free” are not necessarily heart healthy. In fact, these can even contain heart-risky cholesterol. So, it is advisable you stick to the basics of fruits, vegetables, proteins and nuts.

Lowering Your Cholesterol with Fish Oil Supplements

To follow a complete heart-healthy diet, you can add fish such as trout and salmon to your diet, at least twice a week. This will help you lower your cholesterol levels to a great extent and thus reduce your risk of developing cardiovascular diseases. Alternatively, you can choose you have, high quality omega-3 supplement, such as Omega TriplExpert by iOTH to support your cardiovascular health.

Tip 3: High-Fiber Foods Are Good For You

High-fiber diet helps in lowering bad cholesterol while providing nutrients that work to protect against heart diseases. Whole grains, fruits and vegetables form an essential part of heart-healthy diet as they are one of the richest sources of high-fiber foods.

It should be noted that processed and refined foods have reduced fiber levels, therefore it is important you make whole grains an integral part of your daily diet. Mentioned below are the simple ways to help you add whole grains to your daily meals:

  • Choose a high-fiber breakfast: Prefer taking a breakfast cereal that offers more than one gram of fiber per serving.

  • Keep trying new grains: You can experiment with wild rice, brown rice, whole-wheat pasta and barley.

  • Check what you are backing: When you are backing at home, swap whole-grain flour with white flour and in yeast breads, make use of extra yeast or allow the dough to raise longer.

Are Fish Oil Supplements Good for Skin and Hair?

The main reason that fish oil has gained so much popularity is because they are high in omega-3 fatty acids. The omega-3 fatty acids play an important role in brain function, normal growth and development and inflammation. Deficiencies of omega-3 have been linked to a variety of health problems, including cardiovascular disease, some cancers, disorders of mood, arthritis and more.

If you see the current souk you’ll see fish oil supplements mostly in the form of capsules. However, some experts believe that the best way to receive benefits is consuming the fish and not in the form of supplements. Fish rich in omega-3 include mackerel, mackerel, lake trout, salmon, sardines, herring and tuna. The recommended amount is two servings per week. If you do not eat fish or shellfish, you may get omega-3 from flaxseed, chia seeds, walnuts, canola oil and soybean oil.

Health benefits of fish oil supplements

Strengthens cardiovascular health

Studies show that fish oil can lower blood pressure, lower triglycerides, decrease the development of plaque in the arteries, reducing the risk of heart rhythm disturbances, reduce the risk of heart attack and stroke and reducing the risk of sudden cardiac death in people with heart disease.There is currently a dispute as to the fish oil supplements because some studies have shown they are not as effective as eating fish.

Relieves rheumatoid arthritis

Studies show that omega-3 fish oil fatty acids have an anti-inflammatory effect in the body. Several studies have shown that fish oil supplementation may help reduce morning stiffness caused by rheumatoid arthritis. The results are not immediate; it may take weeks or months to feel the difference.

For more intelligent children

Preliminary studies show that babies fed formula enriched with omega-3 DHA have better hand-eye coordination, can pay attention for longer, and have better social skills and better results on IQ tests. Studies have shown that children born to mothers who took supplements of omega-3 (DHA and EPA) during pregnancy and during the first months of breastfeeding had higher scores on cognitive tests at 4 years of age compared with children whose mothers took supplements of DHA and EPA.

There is also some evidence that the fortified formula omega-3 promotes growth and brain development in premature infants.

Improves skin health

Fish oil is ideal for improving dry skin. It is also useful in treating various skin problems such as eczema, psoriasis, itching, acne, skin redness, skin lesions and rashes. Fish oil also can be applied topically to get relief from psoriasis. Some enthusiasts say that fish oil helps prevent sunburn, but ho no clear cut evidence.

Improves hair health

Fish oil helps in keeping hair shiny and stimulates the growth because it provides nutrients to the hair follicles. This helps increase the volume of hair and prevent hair loss. Protein is also necessary for hair growth as most varieties of fish are rich in protein; eating fish helps maintain healthy hair.

Promotes mental health

Mental conditions such as Alzheimer\’s disease, dementia and even schizophrenia and depression are serious conditions that affect not only the person suffering from the disease, but also their friends and family. Studies have found that the intake of fish oil helps maintain the function of dopamine and serotonin, two hormones that are believed to play an important role in the conditions described above. It is important to remember that although fish oil can help in the treatment of these diseases, talk to your doctor.

To combat seasonal allergies

Omega-3 fatty acids seem as valuable assets in case of seasonal allergies in two ways – firstly, for its anti-inflammatory properties, which help reduce inflammation in the sinuses caused by histamine; secondly, to strengthen the immune system of the body. The omega-3 alone will not eliminate allergies but can be considered as part of an overall holistic treatment plan.

For hyperactive children

Fish oil supplement is essential for brain functioning and development. According to research conducted at the University of South Australia, a significant improvement was observed in children with attention deficit disorder with hyperactivity who take these supplements.

For pregnant women

DHA in fish oil strengthens the development of the baby\’s organs such as the brain and eyes. In addition, for women with a history of losses, fish oil protects against miscarriages and premature births. If you are pregnant ask your doctor to recommend a good fish oil supplement.

To reduce the risk of stroke

Stroke occurs when a blood vessel in the brain is blocked or broken. Omega-3s help reduce some of the risk factors for stroke include high cholesterol, high blood pressure, diabetes and atherosclerosis.


Fish Oil is probably safe for most people, including pregnant women and breastfeeding through, when consumed at low (3 grams or less per day) dose. It can cause side effects such as:

Soft stools