{"id":1056,"date":"2017-09-06T10:50:18","date_gmt":"2017-09-06T10:50:18","guid":{"rendered":"http:\/\/www.kauveryhospital.com\/blog\/?p=1056"},"modified":"2023-04-20T05:53:15","modified_gmt":"2023-04-20T05:53:15","slug":"10-steps-to-eat-your-way-to-a-healthy-heart","status":"publish","type":"post","link":"https:\/\/www.kauveryhospital.com\/blog\/heart-health\/10-steps-to-eat-your-way-to-a-healthy-heart\/","title":{"rendered":"10 steps to eat your way to a healthy heart"},"content":{"rendered":"

1. Skip the fat -Avoid<\/strong>
\n\u2022 Fatty cuts of meats
\n\u2022 Rich dairy products
\n\u2022 Heavy dressings
\n\u2022 Saturated fats
\n\u2022 Food high in sugar<\/p>\n

2. Add the lean -Include<\/strong>
\n\u2022 Lean meats like fish and poultry
\n\u2022 Unsaturated fats
\n\u2022 Vegetable-based oils(olive and canola)
\n\u2022 Fruits
\n\u2022 Vegetables
\n\u2022 Beans<\/p>\n

3. Junk the junk food<\/strong>
\n\u2022 Packaged snacks
\n\u2022 Bakery goods
\n\u2022 Sodas
\n\u2022 Fried snacks
\n\u2022 Chocolates and candy
\n\u2022 Foods made with hydrogenated oil<\/p>\n

4. Fill up on fiber<\/strong>
\n\u2022 Oatmeal
\n\u2022 Barley
\n\u2022 Beans
\n\u2022 Okra
\n\u2022 Eggplant
\n\u2022 Citrus fruits<\/p>\n

\"\"<\/p>\n

5. Replace refined grains with whole ones<\/strong>
\nSay no to <\/strong>
\n\u2022 White bread
\n\u2022 Pastries
\n\u2022 White pasta
\n\u2022 Refined rice
\n\u2022 Refined sugar
\n\u2022 Refined flours<\/p>\n

Say yes to<\/strong>
\n\u2022 Whole grains, such as brown rice
\n\u2022 Wheat berries
\n\u2022 Quinoa
\n\u2022 Whole-wheat pastas<\/p>\n

6. Go omega<\/strong>
\nOmega-3 fats<\/strong>
\n\u2022 lower levels of triglycerides
\n\u2022 lower blood pressure
\n\u2022 prevent irregular heart rhythms
\n\u2022 found in fish, flaxseed oil, canola oil and walnuts<\/p>\n

7. Get nutty<\/strong>
\n\u2022 Nuts contain heart healthy monounsaturated fats
\n\u2022 Eating nuts two to four days per week leads to lower incidence of heart disease
\n\u2022 Take your choice of walnuts, pecans, almonds, hazelnuts, pistachios etc<\/p>\n

8. Get those leafs in<\/strong>
\n\u2022 Eat at least five portions of a variety of fruit and vegetables a day
\n\u2022 They’re a good source of fibre, vitamins and minerals
\n\u2022 Eat a good balance of different coloured veggies
\n\u2022 Don\u2019t forget the greens<\/p>\n

\"\"<\/p>\n

9. Keep track of the numbers<\/strong>
\n\u2022 Maintain a log of calories
\n\u2022 Monitor blood pressure
\n\u2022 HDL<\/a> (high density cholesterol) should be greater than 60mg\/dl
\n\u2022 LDL (low-density cholesterol) should be less than 160 mg\/dL
\n\u2022 TG (triglycerides) should be less than 200 mg\/dL
\n\u2022 Check sugar levels<\/p>\n

10. Tips to maintain a healthy diet<\/strong>
\n\u2022 Keep track of your meals
\n\u2022 Preplan menus
\n\u2022 Keep your house junk food free
\n\u2022 Make healthy snacks of fruits and vegetables
\n\u2022 Make meals inviting and appetizing
\n\u2022 Read labels<\/p>\n

\"\"<\/p>\n

 <\/p>\n

 <\/p>\n

Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.<\/p>\n

Chennai \u2013 044 4000 6000 \u2022 Trichy \u2013 Cantonment \u2013 0431 4077777 \u2022 Trichy \u2013 Heartcity \u2013 0431 4077777 \u2022 Trichy \u2013 Tennur \u2013 0431 4022555 \u2022 Maa Kauvery Trichy \u2013 0431 4077777 \u2022 Kauvery Cancer Institute, Trichy \u2013 0431 4077777 \u2022 Hosur \u2013 04344 272727 \u2022 Salem \u2013 0427 2677777 \u2022 Tirunelveli – 0462 4006000 \u2022 Bengaluru – 080 6801 6801<\/p>\n","protected":false},"excerpt":{"rendered":"

1. Skip the fat -Avoid \u2022 Fatty cuts of meats \u2022 Rich dairy products \u2022 Heavy dressings \u2022 Saturated fats \u2022 Food high in sugar 2. Add the lean -Include<\/p>\n","protected":false},"author":3,"featured_media":4647,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[],"class_list":["post-1056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-heart-health"],"_links":{"self":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts\/1056","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/comments?post=1056"}],"version-history":[{"count":3,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts\/1056\/revisions"}],"predecessor-version":[{"id":8845,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts\/1056\/revisions\/8845"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/media\/4647"}],"wp:attachment":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/media?parent=1056"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/categories?post=1056"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/tags?post=1056"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}