Friday, February 3, 2023

Healthy Fats for Better Heart Health

A healthy diet is the key to maintaining a healthy body. The World Health Organization (WHO) has said this. “A healthy diet helps protect us against all forms of malnutrition as well as non-communicable diseases including diabetes, heart disease, stroke and cancer.”

Good eating habits are the key to good heart health. Having a poor diet increases the risk of conditions such as high cholesterol, high triglycerides, high blood pressure and diabetes. The health complications of these diseases put the lives of those who suffer from them at risk.

“A healthy diet and lifestyle can reduce the risk of heart disease, heart attack and stroke, Conditions that can lead to heart disease, such as high cholesterol, high blood pressure, and obesity. and “other chronic health problems such as type 2 diabetes, osteoporosis and certain types of cancer,” he says. Medline Plus, US National Library of Medicine website.

specialist in Mayo Clinic, The non-profit organization dedicated to clinical practice, education and research states that choosing healthy fats is very important for maintaining a healthy heart. On it, it says the following:

Fats that are recommended to include:

  • Olive Oil
  • canola oil
  • vegetable and nut oils
  • margarine, no trans fat
  • cholesterol-lowering margarine, such as Benecol, Promise Active or Smart Balance
  • nuts seeds
  • avocado

Fats that are recommended to be limited:

  • butter
  • butter
  • bacon grease
  • thick sauce
  • milk cream sauce
  • dairy free milk replacer
  • hydrogenated margarine and shortening
  • cocoa butter, found in chocolate
  • coconut, palm, cotton and palm kernel oil

The health authority shows an example of a menu for a day with main meals. It is to be noted that this serves as a reference and one must consult a nutritionist to get proper professional advice as per one’s nutritional requirements.


  • 1 cup plain cooked oats, topped with 1 Tbsp chopped walnuts and 1 tsp cinnamon
  • 1 banana
  • 1 cup skimmed milk


  • 1 cup low-fat (1% or less) plain yogurt with 1 teaspoon flaxseed
  • ½ cup canned peaches with juice
  • 5 Toasted Melba Crackers
  • 1 cup raw broccoli and cauliflower
  • 2 tablespoons low-fat, plain or vegetable-flavored cream cheese (for spreading on crackers or as a dip for vegetables)
  • carbonated water


  • 4 ounces (113 grams) salmon
  • 1/2 cup kidney beans (green beans, string beans) with 1 Tbsp toasted almonds
  • 2 cups mixed leafy greens
  • 2 tbsp low-fat dressing
  • 1 tbsp sunflower seeds
  • 1 cup skimmed milk
  • 1 small orange


  • 1 cup skimmed milk
  • 9 animal shaped cookies

How to take care of heart?

The United States Food and Drug Administration (FDA) has outlined some recommendations for heart health.

  • Eat a healthy diet: Foods with low salt and low sodium should be consumed. Limit your intake of foods with trans fats, as these can trigger a heart attack. Similarly reduce the intake of sugar.
  • Beware of health problems: Beware of diseases such as high blood pressure, diabetes and high cholesterol, as these conditions increase the risk of developing heart disease. For this, periodic check-ups should be done and if the doctor diagnoses any of these conditions, follow the recommendations and take the medicine on time.
  • Be careful with aspirin use: Daily use of this drug helps prevent heart attacks, but it is not healthy for everyone. For this reason, before doing so, you should consult your doctor, to know the effect and proper dosage.

Nation World News Desk
Nation World News Desk
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