Heart disease is the leading cause of death worldwide, and in some cases, a poor diet is at least partly to blame. The unhealthy fats and sky-high sodium levels in popular processed foods are known risk factors for cardiovascular disease, and they’re leading many down the path of chronic illness. To make any diet heart-healthier, nutrition experts recommend making these simple changes.
Boost Fiber Intake
There are two types of fiber, each with distinct benefits. Soluble fiber is digestible and helps lower cholesterol. Good sources include oats, beans, oranges, and apples. Insoluble fiber can’t be digested, but it adds bulk to stool and helps keeps body weight under control. Top sources are whole grains, vegetables, and nuts. In America, the average adult’s fiber intake is only 15 grams per day. Increasing consumption toward the total recommended amount of 25 grams per day is an easy heart-healthy move.
Go Vegetarian Twice a Week
Eating your vegetables is much more important than one might think. Animal fats are saturated and contribute to the plaque that narrows coronary arteries and reduces blood flow to the heart. Replacing meat with plant-based proteins like lentils and quinoa twice weekly reduces saturated fat intake and boost the consumption of both fiber and important micronutrients. This will make for a much healthier heart.
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