Winson Health: Tips for a Heart-Healthy Diet

Your heart is one of the most important organs in your body, working tirelessly every second of the day. To keep your heart healthy, it’s essential to eat a heart-healthy diet. Research has shown that following a heart-healthy diet can reduce the risk of heart disease by 31%, while also supporting your overall health. At Winson Health, we offer health insurance options, including international and individual health insurance plans, to help ensure that you have access to the care you need to maintain your heart health.

Here are some of the key benefits of a heart-healthy diet:

•Reducing cholesterol: High levels of “bad” cholesterol can cause plaque build up in the arteries, increasing the risk of heart attack and stroke.

• Lowering blood pressure: High blood pressure can damage the arteries, making it harder for blood and oxygen to flow to the heart.

• Providing powerful nutrients: Heart-healthy diets include nutrient-rich foods, such as whole grains and fresh fruits and vegetables, which are high in antioxidants, vitamins, and minerals.

• Maintaining a healthy weight: Being overweight or obese increases the risk of heart disease, heart failure, and stroke.

To follow a heart-healthy diet, consider the following guidelines:

1. Eat frequent, smaller meals: Eating smaller, more frequent meals helps to control your metabolism, blood sugar and provides a variety of nutrients throughout the day.

2. Drink alcohol in moderation: Excessive alcohol consumption increases the risk of obesity, high blood pressure, and liver disease, and can increase the risk of heart attack or stroke when combined with high cholesterol. Moderation is key, and it’s important to talk to your doctor about any health concerns.

3. Limit added sugars: Sugary foods and drinks can cause high blood pressure and cholesterol, and are often high in calories, leading to weight gain. Choose water instead and consider fresh fruits and vegetables as natural sources of sugar.

4. Fill up on fibre: A fibre-rich diet helps to control weight and keep cholesterol and blood sugar levels in check. Oats, beans, lentils, fruits, and whole grain options like whole wheat spaghetti or whole wheat bread are excellent sources of fibre.

5. Go for whole grains: Whole grains provide more vitamins, minerals, and antioxidants than refined carbohydrate options like white bread or pasta. Eating one or two servings of whole grains a day can lower the risk of heart disease by up to 20%.

6. Choose healthy fat sources: Instead of consuming high-fat and cholesterol-rich foods, opt for healthier sources of fat, such as salmon, chicken, flaxseed, nuts, legumes, skim milk, yogurt, and olive, peanut, or canola oil.

7. Reduce sodium intake: Excess sodium can increase blood pressure, a risk factor for heart disease and stroke. Check nutrition labels on processed foods and choose reduced-salt options.

8. Focus on fruits and veggies: Fruits and veggies are low in calories, high in fibre, and rich in minerals and nutrients that can lower cholesterol. Antioxidant-rich foods like leafy greens, blueberries, and citrus are associated with a lower risk of heart problems.

Always speak to your doctor before starting any new diet. At Winson Health, we offer health insurance options to help ensure you have access to the care you need to maintain your heart health. Our plans include international and individual health insurance, giving you peace of mind and financial protection against unexpected medical expenses.