Heart attack and other cardio-related health conditions have become major killers of human beings both in developed and developing countries.

Here were present some of the food and eating habits that can help you avoid heart attack and related health conditions.

1. Eat vegetables and fruits in place of heavy carbohydrate in meat

You can get vitamins and minerals from vegetables and fruits as they are also low in calories and rich in dietary fiber. Vegetables and fruits are fiber based food and contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it.

2. Make deliberate efforts to control size of your food

No matter the size of food served you at home, restaurant and other places, you are the one eating the food should the boss as to the quantity going into your body.

You should therefore try and control the food size, no matter how tempting. It is better to cut the size before eating rather than saying you will not eat all. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should.

Portions served in restaurants are often more than anyone needs. Ask those in charge to reduce the size, no matter how much you paid.

Tips:

Use a small plate or bowl to help control your portions.

• Eat more low-calorie, nutrient-rich foods, such as fruits and vegetables
• Eat smaller amounts of high-calorie, high-sodium foods, such as refined, processed or fast foods.

 Reduce intake of unhealthy fats

Limiting how much saturated fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in the arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

4. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties and skim milk rather than whole milk.

Fish is a good alternative to high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes, beans, peas and lentils also are good, low-fat sources of protein and contain no cholesterol, making them good substitutes for meat. You should substitute plant protein for animal protein.

5. Limit or reduce salt

Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limiting salt (sodium) is an important part of a heart-healthy diet. The American Heart Association recommends that:

• Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)
• Most adults ideally have no more than 1,500 mg of sodium a day. Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. You should therefore avoid them.

6. Have a schedule of eating (menu)

You should ahead of time, have a schedule of what you would eat in a day so that don’t end up with ‘anything. If you have really grasped the five strategies outlined above, it is necessary that you use it to draw a plan or inform those preparing your food what and what you would need. When selecting foods for each meal and snack, you should emphasise on vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you’ll get all of the nutrients the body needs. Variety also makes meals and snacks more interesting.

7. Indulge

It is good for your heart that you indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

8. Engage in healthy exercise, walk out

No matter good you have planned you food and diet, you need to engage in indoor and outdoor exercises that are on regular basis. Take long walk in your neighbourhood for at least three times a week with each lasting 30 to 40 minutes. This would help to ease free your heart and normalise its beats.