If you are at risk of developing heart failure or diabetes, you must change your diet to reduce your risk factors. You should replace your saturated fat and carbohydrates with polyunsaturated fats. Aim for about 11% of your daily calories to be sourced from these healthy fats. For example, you can substitute butter or white toast with two tablespoons of a healthy oil.
Low sodium foods
Whether you have diabetes or heart failure, you can lower your sodium intake by choosing low-sodium foods. You can still enjoy delicious food without worrying about the sodium content. You can also substitute salt with herbs and spices. Fresh fruits and vegetables are naturally low in sodium. But be sure to avoid high-sodium condiments such as salad dressings.
Whole grains
One in three adults in the United States suffer from cardiovascular disease, and studies have shown that a whole grains diet can reduce the risk of developing heart disease. The evidence for this is strong, and epidemiological studies, such as the Nurses’ Health Study and Iowa Women’s Health Study, have consistently linked whole grains to a decreased risk of coronary heart disease. Approximately 25 million Americans suffer from diabetes, and ninety-five percent of those have type 2 diabetes. In addition, nearly 79 million people in the United States have some form of prediabetes.
Fish
A fish diet is a healthy choice for heart failure and diabetes patients. It is rich in omega-3 fatty acids, which promote heart health and lower blood fats. Salmon is a good choice for people with diabetes because it contains large amounts of these fatty acids. Eating fish at least twice a week reduces the risk of diabetes-related complications, including heart failure and stroke. In fact, a recent analysis of four international studies showed a correlation between eating fish twice a week and a lower risk of heart attack, stroke, and heart failure.
Avocados
According to a study, eating avocados may lower your risk of heart failure and diabetes. Avocados contain healthy fats, such as monounsaturated fats, and are low in sodium. Moreover, they are high in potassium and contain few calories. The findings, however, require further study with a larger group of participants.
Leafy greens
Leafy green vegetables are extremely beneficial to your health. They are loaded with antioxidants, which help prevent cancer and heart disease. They also contain fiber, which helps manage weight and digestion. They are also extremely healthy for your skin, and can help lower the risk of skin cancer. They are also packed with vitamin K, which helps reduce inflammation and improves bone health. They can even reduce your risk of osteoporosis.
Nuts
Recent studies have linked the consumption of nuts with a reduced risk of premature heart failure and other cardiovascular diseases. These studies have shown that nuts may help lower cholesterol levels and improve heart health. According to Harvard nutrition researchers, consuming a few handfuls of nuts per day may reduce the risk of developing cardiovascular diseases and premature death by up to 25%.
Healthy fats
People with heart failure or diabetes should limit sodium in their diet. It is best to choose foods with a sodium level less than 140 mg. This includes canned foods without added salt. You should also avoid highly processed grains that strip the fiber from the food. These types of grains can contribute to blood sugar problems and obesity. Instead, choose whole grains. Whole grains are nutrient-rich and are great sources of fiber.
Mediterranean diet
A Mediterranean diet is a diet rich in fruits, vegetables, nuts, and low-fat dairy products. According to the PREDIMED study, those who ate this diet were about 16.4 percent less likely to die from heart disease, heart attack, or stroke compared to people who did not consume this diet. However, the study’s findings were not statistically significant.
