World Heart Day: These 5 basic tweaks in your diet will keep the heart healthy

According to the American Heart Association, having eight servings of fruits and vegetables a day can reduce the risk of heart disease. Some doctors also recommend a DASH diet or Dietary Approaches to Stop Hypertension. DASH is a healthy eating plan that helps to treat or prevent high blood pressure or hypertension. The DASH diet is usually made up of fruits, vegetables and whole grains. It also includes fat-free or low-fat dairy products, beans and nuts, poultry and fish. At the same time, the diet limits the intake of foods high in saturated fat, such as fatty meats and full-fat dairy products.

Eating food with saturated fat may increase LDL cholesterol, GoodRx Health quoted Frances Largeman-Roth, nutritionist and cookbook author in New York City, as saying. To reduce intake of saturated fat, one needs to cut down on high-fat dairy, fatty cuts of meat, and coconut oil.

One of the good sources of fibre and other nutrients is whole grains. These grains help to regulate blood pressure. While one should limit or avoid grain products like white refined flour, white bread, muffins, biscuits, cakes, and buttered popcorn, they can choose from whole-wheat flour, whole-grain bread, brown rice, barley, whole-grain pasta and oatmeal.

Some of the best sources of protein are lean meat, poultry and fish, low-fat dairy products, and eggs. It is best to choose lower fat options such as skinless chicken breasts and skim milk for a healthy heart. Fish, rich in omega-3 fatty acids, can help reduce blood fats called triglycerides. One can also try replacing animal protein with plant protein which will help in reducing fat and cholesterol intake and increase fibre intake.

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