2. Wine: No More than a Glass or Two
If you enjoy sipping a tall glass of wine with your dinner platter, there’s no need to deprive your taste buds of this pleasure, but only as long as you limit yourself to no more than one glass or two. Research reveals that when consumed with moderation, alcohol actually helps in increasing HDL or good cholesterol levels.
However, when consumed excessively, alcohol is extremely damaging to the liver and the heart. Be sure to avoid the sugar-loaded margaritas, fizzy cocktails, and vibrant fruity punches as they tend to raise triglyceride levels. Pick out wine as it will load you up with resveratrol, which is a powerful heart-healthy antioxidant.
3. Stick to Dietary Fats, Avoid Trans Fats
Most people blame all fats for being heart-damaging, and they end up avoiding even the good dietary fats that energize the body. Keep in mind that the worst kinds of fat you need to avoid are trans fats, which means you need to eliminate all coffee-creamers, packaged desserts, store-bought sugary treats, frozen meals, processed pizza and coffee creams, along with all products that contain partially hydrogenated oils.
Saturated fats, which are obtained from beef and lean meat, don’t harm the body as long as you consume mindfully moderate portions. The healthiest fats, which are the monounsaturated fats, can be obtained from olive oil, avocados, fish, and nuts. They aid in cutting down triglyceride levels and normalizing cholesterol levels to boost the strength of the heart.
However, it is essential to keep in mind that consuming fats, even the healthy ones, tends to raise our calorie count if we don’t practice moderation. So be sure to eat mindful servings for effective results.