Avoid a heart attack due to small changes in your eating behavior

High blood pressure, high cholesterol, or a history of heart problems lead to a greater risk of a heart attack or stroke. You can reduce these risks by making small shifts in your eating behavior.

As with most diets, do not concentrate on what you should not eat. Departure from a positive starting point.

Vegetables, fruit and whole grains

The fibers in those food products help you lower LDL cholesterol (one of the causes of heart attack and stroke). Try to eat 5 bowls of fruit and vegetables every day and eat 30 grams of whole grains at least 3 times a day.

Beans, seeds, and nuts

Weekly goal: 4 servings of or nuts, seeds or legumes such as black beans, chickpeas or garbanzos

Healthy fats

-Boil with oil from healthy unsaturated fats, such as olive oil, nut oil ... These oils prevent the veins from clogging, unlike butter or pork fat.

-The use of margarine with added stanols and sterols is currently under fire due to perhaps not being healthy, so avoid at the moment!

-Eat fish that contains a high amount of omega 3, such as albacore tuna, salmon, herring, mackerel or sardines. They are oils that protect against strokes and heart attacks. Omega 3 keeps triglycerides low, avoids sticking to the artery walls, lowers blood pressure and lowers your risk of heart rhythm disorders.

Lean, unprocessed proteins

Chicken and fish are indispensable on every set table. They are a tool for avoiding strokes and heart attacks. With red meat from land animals (beef, pork, and lamb) you increase the risk.

According to the American Heart Association you have to eat at least two portions of 100 grams of fish per week. Tofu and soy proteins are also lean proteins, so not only for vegetarians. Here is the best heart surgery in India

Processed meat, such as ham, hot dogs, sausage, chicken nuggets, is best avoided as much as possible.

Eat regularly

If you skip a meal, you will be inclined to double your damage later. Some people limit calories by eating 5 to 6 small meals. It helps them to stabilize their blood sugar and regulate their metabolism. Others prefer 3 meals a day because they are afraid of overeating. Decide for yourself which method suits you best.

Try new flavors

Dried herbs and spices can be a good alternative to salt. Salt raises blood pressure. For chicken, try rosemary, garlic or sage. With fish, dare to use dill or tarragon. Work with vinegar, balsamic vinegar or rice wine.

To move

The best medicine is exercise. Sport contributes to a solid heart, makes the blood flow more smoothly, raises the "good" HDL cholesterol and stabilizes blood sugar and finally it keeps your weight up.

Quit smoking

No matter how long you smoke, it's never too late to quit. Scientific studies have shown that quitting smoking is better than any heart medicine. Stop today and the risk of a heart condition decreases by 33 percent.

Slimming is celebrating

All the little bits help if you suffer from obesity or have a heart problem. Even if you only lose a few pounds, so not enough to get rid of your excess weight, the risk of a stroke or heart attack is reduced by lowering your blood pressure, LDL cholesterol or blood sugar levels.