Making good food choices can go a long way for your heart. Limit the intake of harmful fats and salt is important for heart health; here are some practical tips that can help you follow this tip while still enjoying your meal.

Have 6 meals a day

Eating several small meals throughout the day may balance the metabolism and can help keep the cholesterol levels low. A research showed that people who ate 6 small meals a day had 5% lower average cholesterol level and lower levels of artery-clogging “bad” low-density lipoprotein (LDL) cholesterol than people who ate 1-2 big meals. This reduces your risk of heart disease by 10-20%. Thus, snacking can be good for you as long as you go for healthy options.

Choose brown over white

Brown, whole-grain with subtle, nutty flavor provides heart benefits for both carnivores and vegetarians. Researchers pointed out that an extract in brown rice may inhibit a protein called angiotensin – activator for high blood pressure and hardening of the arteries, which are the main factors of heart disease. Brown, whole-grains are a good source of fiber that makes a good addition to a healthy, balanced diet. Overall, select brown over white whenever possible.

Try açaí berries

They are from the Brazilian rainforest and known to be one of the “superfood.” One research showed that they are rich in anti-inflammatory substances that may protect against hardening of the arteries – a major risk factor for heart disease. Another study said they can lower high cholesterol levels and the risk of type 2 diabetes, which both can lead you to heart disease. Thus, find açaí juice, freeze-dried berries, or açaí extract capsules in health food stores.

Go for the right red wine

According to a study from University of London, some red wines may have extra heart benefits. Scientists mentioned a plant chemical in red wine called resveratrol and other potentially protective chemicals like procyandins have heart-protective effects. Italian and French wines may have high levels of these compounds, but moderation is the key for the benefits outweigh the risks of excessive alcohol consumption.

No to sugary drinks

According to the research from the Harvard School of Public Health, having 1 sugary drink per day (1 1/4 cups/350 mL) can increase 20% of the risk for heart disease as well as build harmful belly fat. Even though sugar-sweetened drinks are not a direct cause of heart disease, high sugar level intake does lead to some risk factors for heart issues; it’s best to consume sugary foods and/or drinks to a minimum.

Eat more bananas

Bananas are a great source of potassium, which helps regulate blood pressure and protects the heart. Slice them into fruit salads or blend them into shakes or smoothies. Consult with your doctor if you are taking diuretics since some of them may cause a potassium build-up in the body.

Eat more than 5 portions of fresh produce

We’ve been told that we should eat 5 portions of fruits and vegetables a day for good health; it was emphasized that this should be the minimum based on the British Heart Foundation. The heart would benefit more if we eat as much as 8 portions of fruit and veggies per day.

Have more tangerines

Not only they are a rich source of vitamin C and fiber, but also they have a flavonoid called nobiletin that may reduce obesity and protect against atherosclerosis (hardening of the arteries), which can cause heart disease.

Incorporate flavors to lower the risk

Flavor your food with natural seasonings instead of salt to combat high blood pressure and reduce heart disease risk. Try to include these 3 of the following that provide great benefits for heart health:

• Garlic: Eating garlic is good for you because it has the key ingredient called allicin, which breaks down into compounds that react with red blood cells to make hydrogen sulphide in the body. This relieves the blood vessels and helps blood flow more easily.
• Ginger: In a study, the ginger extract reduces overall cholesterol and inhibits harmful LDL oxidation, which could protect against hardening of the arteries and heart disease
• Turmeric: In a Japanese study, a plant compound that gives the turmeric its yellow color called curcumin may minimize the risk of heart failure. It is a promising candidate for new treatments, but more research is needed to verify these findings.

Eat an avocado daily

Eating an avocado a day as part of a healthy diet can improve your cholesterol profile by reducing artery-clogging LDL by 17% and increasing protective HDL. Get some guacamole and get the health benefits of avocado and garlic.

Blend a super smoothie

A group of French researchers from the University of Strasbourg have created a smoothie recipe that specifically focused on boosting heart health: a blend of apples, blueberries, grapes, strawberries, acerola cherries, lingonberries, and chokeberries.

Make a heart-healthy stir-fry

You can enjoy fried food without compromising your health by using the right kind of oil. A study from a British Medical Journal discovered that heart risks linked to fried foods do not apply when olive or sunflower oils are used for cooking. Olive oil has a source of heart-friendly monounsaturated fatty acids, while sunflower oil has omega-6 fatty acids. Be mindful to use fresh oil each time you fry. Overheating or reheating oil causes chemical changes that turn from healthy fats to heart-damaging trans acts. Alternatively, use avocado oil for high heat cooking since they have a high smoke point, which doesn’t break down or burn as quickly.

Have milk & cheese

A study of 3,630 middle-aged men and women in Costa Rica suggests that eating dairy does not increase heart attack risk. The researchers believe that calcium and beneficial fats (like CLA) found in dairy products counteract the risks associated with saturated fats.