Tricks to keeping your heart young and healthy

Heart-Healthy Diet:

The DASH diet (Dietary Approaches to Stop Hypertension) is recognized as a method to lower high blood pressure through nutrition. It emphasizes reducing sodium intake, using spices instead of salt for flavoring food, and consuming more fruits, vegetables, whole grains, and healthier protein sources like nuts, chicken, and fish. This diet is recommended for boosting heart and vascular health. These foods are rich in potassium, calcium, magnesium, and fiber.

According to Yahoo Life, experts suggest that if you’re not used to eating a lot of fruits and vegetables, rather than completely overhauling your diet, you should gradually add them to your meals and focus on fiber-rich foods. For instance, you can add a bit of spinach or carrots to your favorite sandwich or incorporate mushrooms, bell peppers, or peas into your beloved pasta.

Reducing sodium intake by even 1000 milligrams per day can significantly improve heart health. To maintain flavor without using a lot of salt, you can use salt-free seasonings like herbs and spices. Basil, rosemary, and mint have distinctive and bold flavors that blend well with fruits, vegetables, and meats. Garlic powder and onion powder (not garlic or onion salt) can also be used to mimic the savory taste without actual salt. Lemon, ginger, pepper, and vinegar are also excellent options for flavoring food.

February 11, 2025 | 6:43 am