Guide to Improving Your Heart Health in 2021

January 18, 2021

Resolve to improve your heart health in 2021, and you'll reward yourself with access to greater energy, vitality, mood regulation, and disease resistance. The health of your heart is determined by only a small set of factors, led by your cholesterol, blood pressure, and blood sugar levels. Your diet plays a significant role in each of these factors, and you can make specific adjustments to your diet to help keep each of these levels within normal ranges.

 

Regulate Portions

Controlling portion sizes when you eat is key to avoiding eating more calories than your body needs to function at its best. To help with this:

• Use smaller plates.
• Track how many servings you eat.
• Eat lower-calorie foods if you want larger portions.

 

Eat More Fruits and Vegetables

Fruits and vegetables are a rich source of valuable minerals and vitamins. They're low-calorie foods high in dietary fiber. They contain elements that could help prevent cardiovascular disease. Eating more of them could help you cut down on eating higher-calorie foods like cheeses, meats, and snack foods.

When choosing fruits and vegetables to eat, consider how they're prepared as well. Limit those fried or breaded, canned in a heavy syrup, frozen with sugar added, or served with creamy sauces.

 

Eat More Whole Grains

Instead of refined carbohydrates like flour, bread, pasta, and snack foods, eat more whole-grain brown rice, buckwheat, barley, quinoa, farro, oats, and high-fiber, whole-grain cereals, and bread. Whole grains are high in vital dietary fiber and provide a rich bounty of nutrients with benefits to regulate blood pressure.

 

Restrict Unhealthy Fats

Not all fats are equally unhealthy, and there are even some considered good for you. The most harmful of all fats are trans fats, a type of saturated fat, which is the second-most unhealthy type of fat. Avoid trans fats altogether and limit saturated fats to only 5-6% of your daily caloric intake. By contrast, monounsaturated fats, such as you'll find in olive oil, and polyunsaturated fats, such as you'll find in avocados, seeds, nuts, and certain fish are the healthiest fats you can eat.

 

Eat Low-fat Proteins

Protein is essential for a healthy daily diet, but, like fats, not all proteins are created equally. Choose lean meats, fish and poultry, eggs, low-fat dairy, and legumes as your predominant protein sources.

 

Take a Supplement

A healthy, all-natural herbal supplement, like Farlong Pharmaceutical's Heart Advanced Support, can help boost the benefits of all the other efforts you make toward improving your heart health in 2021. Based in Traditional Chinese Medicine and containing panax notoginseng grown exclusively in its native environment of Yunnan, China, this heart health supplement contains saponins to cleanse your blood of impurities and, thereby, promote improved circulation.