Healthy heart

Only if the heart is healthy, the blood flow in the body will be smooth. A healthy diet is essential to protect the heart. It is better to eat small meals more than 3 times a day. Dinner should be taken 2-3 hours before going to sleep. Drink a lot of water. Sugar, curd and coconut should be avoided at night. It is better to avoid eating while sitting in front of the television. Fast food like pizza and burgers are not for the heart. Eating at least 5 servings of fruits and vegetables a day is good for heart health. It is good to include papaya fruit in breakfast. Eat walnuts daily if possible. It is better to avoid fish and meat fried in oil.

Salt is very wrong

Adding too much salt in the diet can cause high blood pressure. Salt should not be added after cooking i.e. while eating. Ready-made noodles, chips, eggs, sauce, ketchup, etc., which have already added a lot of salt, are harmful to the body. Instead of salt, you can use onion, garlic, pepper, lemon juice for taste.

To control blood pressure…

A simple way to control blood pressure is to avoid pickles and apples. Water, banana, orange and lemon juice are rich in potassium. Consuming the required amount of potassium (90ml/dl) can lower blood pressure. Hence, taking more of these is good for the heart.

Increase the good fat…

Consuming fish broth, walnuts, green tea, papaya and spinach for breakfast 2 times a week and almonds 2-3 times a week will increase the level of good cholesterol in the body. Abstaining from alcohol is good for health and family. Eating fish rich in Omega 3, such as salmon, can increase the amount of good cholesterol in the body, lower blood pressure, prevent blood clots in the blood vessels, and reduce the risk of heart attack.

Clogged blood vessels

A blockage caused by fat is called atheroma. This atheroma is not only in the blood vessels that carry good blood to the heart; It also causes blockage of the blood vessels leading to the brain and kidneys. It is better to avoid adding ghee, butter, eggs, meat, brain, liver etc. Lack of physical activity and exercise is the main cause of body fat accumulation.

Avoid Transfat

Transfat is widely used by food manufacturing companies. Biscuits, fried foods, rusk, bread, buns, cakes, popcorn, pizza, burgers, French fries, chocolate, and ice creams are high in transfats. A transfat diet increases obesity, lowers good cholesterol (HDL) and increases bad cholesterol (LDL), leading to heart attacks. Also, the amount of bad cholesterol in the blood, triglyceride, increases. Therefore, avoiding foods high in transfats is good for heart health.

Which oil is the best oil?

Mustard oil, olive oil, and peanut oil contain equal amounts of good and bad fats. Coconut oil is the best. Sunflower oil is low in density. It is high in PUFA type of fat. This fat is good for the body. Palm oil contains saturated fat and should be avoided. 6 teaspoons (30 grams) of oil per day is enough for a person. People who want to lose weight should use only 3 teaspoons of oil per day.

Oil suitable for frying

When the oil is overheated, a chemical change occurs which can cause cancer. The ideal oil for frying is ghee that can withstand high heat and does not foam or smoke. Peanut oil can also be used for frying.

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