Your heart works very hard. Beating 100,000 times a day, this fist-sized organ pumps about 6,500 litres of blood to help sustain your life. So, are you eating healthily to help your heart pump longer and stronger?
Indeed, diet has a great influence on heart health. So, help your heart stay healthy with our simple dietary guidelines.
Cut back on fat: A high-fat diet invites obesity and may also increase blood cholesterol. Both are risk factors for heart disease. So, for a start, trim visible fat from meats and skin your poultry. Non-stick pans also help to reduce the amount of oil needed. Think “low-fat” when purchasing milk and dairy products. As for canned fish, opt for those using water instead of oil. Saturated fats, which are found in fatty cuts of meat, butter, santan and coconut oil, deserve special mention here. Limit this “bad” fat which contribute towards cholesterol.
Go easy on salt: Excessive salt intake may lead to hypertension, another risk factor of heart disease. To reduce consumption of salt, eat more natural foods like fruits and vegetables which have little salt. Avoid adding too much salt in your cooking. Instead, flavour with herbs and spices. As for processed foods, seek out “low-salt” alternatives. Did you know that MAGGI® has a wide range of “low-salt” spice mixes that allow you to enjoy your favourite dishes without worrying about the salt threat?
Watch out for cholesterol: Cholesterol is found exclusively in foods of animal origin and particularly in organ meats like liver, heart, kidney and gizzards. So, eat these foods only occasionally. As for eggs, go for low-cholesterol ones and limit to 2-3 per week.
Moderate protein intake: High-protein diets are usually high in fat and thus may build up cholesterol. Hence, choose lean meats, fish and skinless chicken. Enjoy legumes but eat nuts in small quantities due to their fat content.
Have plenty of fruits and vegetables: Fruits and vegetables are packed with antioxidants and fibre which help to lower the risk of heart disease. By taking fresh or dried fruits as snacks, you can increase your daily intake of this food group. However, shy away from fried versions of bananas, sweet potatoes and vegetable crisps. Another suggestion, cultivate a liking for ulam.