Table Of Content:

Step 1: Assess Your Current Diet
Step 2: Cut Back on Saturated and Trans Fats
Step 3: Choose Heart-Healthy Protein Sources
Step 4: Add More Fruits and Vegetables to Your Diet
Step 5: Choose Whole Grains
Step 6: Limit Sodium Intake
Step 7: Cut Back on Added Sugars
Step 8: Make Small Changes and Stick to Them

Heart diseases are amongst the biggest killers globally. And a lot of the time, it's linked to unhealthy eating and lifestyle habits. But don't worry, adopting a heart-healthy diet can help reduce your risk of heart disease and improve your overall health and well-being! If you're an expat living in Dubai or a tourist, you might find it hard to make healthy food choices with all the tempting junk food around. But we've got your back! Based on authentic studies, this article will give you eight simple steps to a heart-healthy diet. Whether you're a health nut or just starting out, these steps will give you practical insights and tips to make healthier choices for your heart.

Step 1: Assess Your Current Diet

If you wanna start eating healthy and taking care of your heart, you gotta look at what you're eating. It might not be pretty, but trust us, it's worth it! Start by keeping a weekly food diary, writing down everything you eat, including the time of day and portion sizes. This will help you see what areas you need to improve on and make informed choices about what to eat. 

A study in the Journal of the Academy of Nutrition and Dietetics found that people who kept a food diary for six months lost more weight and improved their heart disease risk factors. So, grab a notebook and start writing! And if you need more time to cook healthy meals, plenty of healthy meal delivery options are available in the UAE. 

Step 2: Cut Back on Saturated, and Trans Fats

Keeping your heart healthy requires watching out for those nasty saturated and trans fats. They're the ones that can jack up your cholesterol levels and put you at risk for heart disease. Saturated fats in fatty meats, full-fat dairy, and coconut oil are the major culprits for heart diseases. Trans fats in processed foods, fried foods, and baked goods are also a no-no. There are plenty of tasty alternatives that won't clog up your arteries and neither compromise your cravings. 

Swap out those fatty meats for lean meat, chicken, or fish. And instead of those processed and fried foods, load up on fruits, veggies, whole grains, and legumes. Studies, like the one published in the New England Journal of Medicine, have shown that cutting back on saturated and trans fats and replacing them with healthier fats like polyunsaturated and unsaturated fats can significantly reduce your risk of heart disease.

Step 3: Choose Heart-Healthy Protein Sources

You know protein is super important for building and repairing tissues in your body, right? But not all protein is created equal, especially regarding your heart health. If you want to keep your ticker ticking, you've got to go for healthy protein sources, like lean meats, chicken, and fish high in omega-3 fatty acids. They can help lower your cholesterol and reduce inflammation. And remember plant-based protein sources like legumes, nuts, and seeds. They're packed with fibres, vitamins, and minerals that are great for your heart health. 

A study published in the American Journal of Clinical Nutrition found that swapping red meat for plant-based proteins can lower your risk of coronary heart disease. Similarly, healthy protein sources like nuts and seeds are loaded with magnesium, which can help lower your blood pressure and reduce the risk of heart disease. And if you're looking for a quick and easy way to get those heart-healthy protein sources in, consider a meal box delivery service in Dubai.

Step 4: Add More Fruits and Vegetables to Your Diet

Eating fruits and vegetables is important for staying healthy and keeping your heart in tip-top shape. Adding more of them to your diet can lower your blood pressure, reduce inflammation, and improve your overall heart health. The Center for Disease Control and Prevention found that eating plenty of fruits and veggies can help lower your risk of heart disease, and it suggests eating at least 1.5 to 2 cups of fruit and 2 to 3 cups of vegetables daily. 

To get more fruits and veggies in your diet, try adding them to every meal. For example, add fruit to your cereal or oatmeal in the morning, veggies in your omelette, and have a side salad with lunch and dinner. You can also snack on fruits and veggies throughout the day. Drinking smoothies or juices is another great way to up your fruit and veggie intake. Ensure you choose options low in added sugars and high in nutrients.

Step 5: Choose Whole Grains

Adding whole grains to your diet is essential for improving your heart health. Unlike refined grains, whole grains contain all parts of the grain, which are rich in nutrients and fibre. Studies have shown that consuming more whole grains is associated with a lower risk of heart disease. To include more whole grains in your meals, look for options that contain whole wheat, oats, quinoa, brown rice, or barley. 

Whole grains are packed with vitamins, minerals, and fibre, which can help lower cholesterol levels and improve heart health. When ordering food, try to choose options that include whole grains, and you can also find some healthy meal delivery services or meal box companies that offer whole-grain menu options in Dubai. So, try whole-grain bread, pasta, and rice, or add new grains such as quinoa or barley to your meals.

Step 6: Limit Sodium Intake

Too much sodium in your diet can increase blood pressure, a risk factor for heart disease. So, limiting your sodium intake and going for low-sodium options whenever possible to keep your heart healthy is important. The NHS recommends that adults in the UK consume no more than 6 grams of salt per day, about 2.4 grams of sodium. Avoid adding salt to your food to keep sodium in check, and choose low-sodium options when buying packaged foods. 

Check food labels carefully and look for products with less than 120 mg of sodium per serving. Avoid or limit high-sodium foods such as processed meats, canned soups, and packaged snacks. Instead, choose fresh fruits and vegetables, lean proteins, and whole grains, naturally low in sodium. If you're eating out or ordering in, ask for dishes to be made with less or no salt. Many restaurants now offer low-sodium options, so don't hesitate to ask.

Step 7: Cut Back on Added Sugars

Eating too much added sugar can put you at risk for obesity, type 2 diabetes, and heart disease. Added sugars are the ones that are put into foods and drinks during processing or preparation, which are way worse than the natural sugars found in fruits and dairy products. To avoid added sugars, read food labels closely and opt for products with less than 5 grams of added sugars per serving. 

Avoid foods with high amounts of added sugars, such as sugary drinks, baked goods, and processed foods like cereal and yoghurt. Instead of sugary drinks like soda or energy drinks, try hydrating with water or herbal tea. For snacks, go for fresh fruit or unsweetened yoghurt. When baking, you could also use natural sweeteners like honey or maple syrup instead of sugar.

Step 8: Make Small Changes and Stick to Them

Making big changes to what you eat can be tough, particularly if you're accustomed to eating certain foods or have a hectic schedule. One way to do this is by setting achievable goals. For instance, if you have fast food every day, you can start by cutting back to once or twice a week. Or, if you need to eat more fruits and veggies, try incorporating one serving into your meals daily. 

Another strategy is to focus on one aspect of your diet at a time. For example, you can begin by cutting down on sugary drinks for a week or two and gradually reducing your sodium intake. Moreover, finding healthy substitutes for the foods you enjoy is crucial. Meal box services in Dubai widely offer whole-grain menu options that can help you make gradual healthier choices without feeling guilty about treating yourself occasionally as long as you balance it out with healthier options.