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5 Tips On Healthy Diets For Heart And Diabetes Diseases
The quality of our life depends on how well we live, what we eat, what we drink and how well we keep ourselves active. It is no coincidence that diabetes and heart diseases are called lifestyle diseases considering that these health issues spring from one single reason – unhealthy lifestyle.
Increasing the amount of physical activity and making healthy dietary changes are immensely helpful in preventing and treating these health problems. Changes in diet involve cutting down on the foods that result in unhealthy metabolic activity and including those that heal and bring back normal healthy metabolism. Here are some tips on healthy diet for heart and diabetes diseases.
Diet Tips For Heart And Diabetes Diseases
Shift To Low Fat And Lean Proteins
Cut down on fatty meat as much as possible. It would be even better if you could avoid them altogether. But protein is a very important nutrient that is required in creating new cells and repairing old ones. So, instead of fat filled meat make sure a portion of your meal contains lean meat, poultry, fish or vegetarian protein sources such as lentils, beans, peas or tofu if you are a vegetarian.
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Avoid Deep Fried And Oily Foods
Deep fried foods and oily foods that contain saturated fatty acids are the biggest source of LDL cholesterol and free radicals, which are responsible for speeding up the aging process and destroying healthy body cells. It is also important to note that the body should not be entirely purged of LDL cholesterol; a balance of LDL and HDL should always be maintained and the healthy HDL to LDL ratio being above 0.4. So avoid deep fried and oily foods, and if you need to use oil in preparing your food use those that are rich in unsaturated fatty acids such as olive oil, sesame oil, avocado oil, sunflower oil and peanut oil. Other foods that are rich in unsaturated fatty acids are nuts and seeds, fish, whole grain wheat, green leafy vegetables and sea food.
Make Sure There Is Vegetable Or Fruit In Every Meal
The amount of fiber you get in your every meal can make a world of difference to how your body copes with heart diseases and diabetes. Consuming fiber rich foods on regular basis slows down the rate of carbohydrate absorption which helps keep your blood sugar levels at healthy levels, helps reduce fat accumulation in the body and increases your body’s ability to cleanse itself which can slow down the cell aging process.
The best way to make sure you are getting enough fiber is to make sure you are eating vegetables or fruits (best if the fruits are of low glycemic index) in your every meal. Apart from the benefits of fiber, eating vegetables and fruits is the only way to get all the vitamins and minerals.
Get Your Antioxidants Right
Antioxidants are very important for those with heart conditions and diabetes. They are responsible for many healing and growth processes that happen in your body and will help repair the body cells. Getting enough antioxidants is quite simple. You just have to make sure you are eating fresh and least processed food possible. Vegetables, of course, and fruits are the best source of antioxidants.
Use Whole Grain Carbohydrate Sources
It is very important to eat whole grain food products instead of processed ones or those made from white flour. The carbohydrate sources are not just a concern for diabetes but also those with heart problems, even if you do not have diabetes. Whole foods are high in fiber unlike those made from white flour and most importantly they are rich in B vitamins which are absolutely essential for the health of nervous system.
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