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Heart Healthy Foods for Men

Heart disease is the top most risk factor for the cause of death In men in the U.S. Thus, one must take preventive measure to prevent heart disease and other heart problems. Maintaining a heart-healthy diet will lower the risk of heart-related deaths by about 80 percent. Selecting a diet for heart-health is a process, one must incorporate it over time and as the part of the heart-healthy lifestyle. One may wish to consult their nutrition professional or physician to figure out the best heart healthy diet for the current nutritional and healthy needs. The

heart healthy foods for men

are discussed below. Let us examine them.

Healthy facts:

A distinction is present between the different types of fats that are found in various foods. Some of the fats are good for the heart, while others are not heart healthy. Saturated fats are not the heart-healthy sources. These saturated fats are found in bacon, fried foods, fatty red meats, ice cream and butter. It is recommended that men must not consume no more than 10 percent of the total daily calories from the saturated fat.

Alternatively, one must choose foods that are rich in unsaturated fats as it is a good option for a healthy heart. These unsaturated fats help in protecting the heart. They are found in avocados, salmon, olive oil, nuts and omega-3 fatty acids which are found in fish like herring, salmon, tuna, and mackerel. It is recommended that men must eat about 2 six-ounce portions of any of the fatty fishes per week.

  • Fruits and Vegetables as heart healthy foods for men:

    The plant-based foods such as vegetables and fruits are rich in fiber and nutrients that are beneficial for the heart health. The American Diabetes Association recommended to include a rainbow of vegetables and fruits, incorporating different colorful vegetables and fruits in the diet to get optimum nutrition. Fresh, canned or frozen vegetables or fruits are acceptable, but it is essential to figure out the processed products which may contain added sodium or fats.

  • Whole grains as heart healthy foods for men:

    Foods prepared wit the whole grains provide added fiber, is a heart-healthy diet as it can help to lower the levels of cholesterol. Whole grains include wheat, corn, brown rice, millet and quinoa. Pastas, breads and cereals made with whole grains are the best food choices of heart healthy diet. Skipping refined pastas or breads or rice made with white flour is a good option as it contains fewer benefits. Thus, men must include foods made with whole grains as they heart health benefits.

  • Low sodium foods as heart healthy foods for men:

    The amount of sodium intake plays a vital role for the heart health. Excess amount of sodium intake, however, can increase the blood pressure levels causing harm to the heart. Including foods that are naturally low in the sodium content is a good choice for a healthy heart.

    Processed foods such as processed vegetables, snacks, condiments and canned soups may contain high amounts of sodium as they are added as one of ways for preservation for long periods.

    Rinsing canned foods such as canned mushrooms or vegetables under the running tap water may help to remove the excess salt. One can also choose low-sodium sources for many prepared foods. One can also use non-sodium spices or fresh herbs instead of sodium as it helps in minimizing the intake of sodium.

The above listed are the

heart healthy foods for men

. Thus, individuals suffering with heart related problems must include heart healthy foods in their diet to avoid heart problems and diseases.

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