A Guide To A Heart Healthy Diet: What To Eat
Heart healthy food: what to eat Are you looking to transform your life and be healthier for the New Year? You're not alone! Every year, thousands of people make New Year's resolutions so that they can change some aspect of their lives in the New Year - and the start of the New Year is […]

Heart healthy food: what to eat

Heart healthy food: what to eat

Are you looking to transform your life and be healthier for the New Year? You're not alone! Every year, thousands of people make New Year's resolutions so that they can change some aspect of their lives in the New Year - and the start of the New Year is a fresh start and a great way to change your life. This blog will show you what to eat so you can start 2020 with heart-healthy eating!

Why choose heart healthy food

Eating heart-healthy food is extremely beneficial and may help lower your risk of heart disease and stroke. This type of diet does this by:

  • Improve cholesterol levels
  • Reduce blood pressure
  • Manage your body weight
  • Blood sugar control

All of these benefits can be achieved with heart healthy eating!

Foods to taste

There are many foods that are good for your heart and overall health! Each type of food has a different benefit, but they all help make your heart healthier.

Fruits and vegetables

Fruits and vegetables are a great way to improve the health of your heart. If you're looking to reap all the benefits of these tasty dishes, you should fill half your plate with them! Here is some more information on the benefits you will get from adding fruits and vegetables to your diet.

Prevention of heart disease

There are several fruits and vegetables that are rich in vitamin C and beta-carotene (a form of vitamin A). These healthy additions act as antioxidants that help slow or prevent atherosclerosis. They do this by reducing the buildup of plaque in the arteries caused by cholesterol and other substances. Some of the fruits and vegetables that do this include:

  • broccoli
  • Red peppers
  • Strawberries
  • Oranges
  • Kiwi
  • Cantaloupe

All fruits and vegetables containing beta-carotene are dark orange, red, or dark green in color. These include:

  • Carrots
  • Tomatoes
  • To crush
  • Pink grapefruit
  • Sweet potatoes
  • Swiss chard

All of these fruits and vegetables can save you from heart disease!


Fruits and vegetables are also a great source of fiber! When preparing these delicious meals to eat, try to leave the peels on because you will then consume even more fiber.

Whole grain foods

All foods made from whole grain are called whole grain products. These products are rich in fiber, protein and other great nutrients!


If you want to keep your heart happy and healthy, you need to make sure that your diet contains plenty of fiber. Fiber can be found in whole grain foods, fruits, and vegetables, as well as protein foods. Every healthy adult needs 25 to 38 grams of fiber per day to keep their heart happy!

Types of fibers

There are two types of fiber: soluble and insoluble. Here is the difference between these two types of fibers.

Soluble fiber

Soluble fiber is soft fiber that helps lower your blood cholesterol levels and control your blood sugar. The best sources of soluble fiber include oatmeal, dried beans, peas, apples, strawberries, etc.

Insoluble fiber

Insoluble fiber, also called roughage, is a type of bulky fiber. This type of fiber is found in wheat bran, whole grain foods, and the skins, leaves and seeds of vegetables and fruits. It helps you feel full and also promotes bowel regularity.

When eating foods high in fiber, whether they are soluble or insoluble fiber, make sure you drink plenty of fluids! This will help your digestive system to function better.

How to increase your fiber intake

The best thing about fiber is that it is not difficult to increase your daily intake. Boosting your fiber intake can be as easy as switching to another type of bread, rice, or cereal! The healthiest choice when selecting items at the store is products with 2 grams of fiber or more.


Protein is another great addition to your diet to keep your heart healthy and strong. It is recommended that protein foods make up a quarter of your plate!

Protein facts

It's common knowledge that protein is an important part of a healthy diet, but it can be difficult to figure out what it is, where to get it, and how much we need. Protein is a macronutrient that gives us calories and energy. Protein can be found in many things, including:

  • Fish
  • Poultry
  • Tofu
  • Low fat yogurt
  • Meat
  • Dairy
  • Nuts
  • Legumes
  • Cereals

If you are looking to improve your heart health, you should eat proteins like fish, beans, poultry, nuts, and low-fat dairy products, rather than high-fat meats.

Proteins and your brain

Most of us know that protein is essential for building muscle, but it's also vital for your brain and heart. This macronutrient provides amino acids that help build our neurotransmitters. These neurotransmitters carry signals between brain cells, which means that without protein in your diet, your memory can decrease.

More water

If you want a healthy heart, now is the time to throw in the sugary drinks and have a drink of water! There are many benefits to increasing the amount of water you consume on a daily basis. Water is a great way to boost your hydration without adding empty calories. Many people consume calories and sugar that they don't even realize they are consuming while drinking juice, soda, or other beverages. Once you start drinking more water, you'll find that you won't even miss sugary drinks!

Eating healthy is a great way to improve your heart health. If you still need home care products to improve your daily life, contact the team at ADAPT Home Health Care. Our experts will help you find the perfect product to improve your daily life and your mobility. If you want to learn more about improving your heart health and what foods to avoid to do so, check out our next blog!

If there is one thing that confuses patients after they’ve had body contouring, it’s whether or not ( and how ! ) to wear a compression garment. This article will answer all your questions about wearing compression garments. We gathered the most common questions from personnes across the globe to create the most comprehensive guide you will find anywhere online. In this article, you will learn about the benefits of compression, how to wear one properly, and even some tips for hiding your post-op garment under clothes.

Compression garment are an important part of postoperative care. Wearing a compression garment can make an impact on your surgical results, speeding recovery and helping to shape your new silhouette. They speed the healing process, which means you can get back to living your life sooner after surgery.

Wearing a compression garment takes a lot of guesswork out of the equation when it comes to your results. They help stabilize and shape your body’s new silhouette so they heal as your surgeon intended. Patients who wear compression garments may experience less pain compared to those who do not wear them.

So, what do compression garments do exactly ? The idea is to help close the space that is created within the abdomen as a part of body contouring surgery. When a patient undergoes a tummy tuck, the flap of skin is elevated off the abdominal wall, leaving a space. The same thing occurs with body lift procedures, which also create a gap between skin and tissue. Liposuction, too, results in a void where the fat used to be.

When skin and force are elevated, you want them to heal in the acceptable place. One goal of compression garments is to encourage tissue to re-adhere to your abdominal wall by closing the space with gentle, constant pressure. Compression may help tissues re-adhere exactly as intended by keeping everything in its proper place.

Reduced swelling : If you are wondering how to reduce swelling after a contouring procedure, a compression garment will do just that. It helps restrict the edema that occurs after surgery by applying firm pressure to the area.

Lower risk of bruising and bleeding : Wear post-op garments are shown to reduce hematoma and decrease the chance of postoperative bleeding.

Speeds the healing process : Patients who wear compression garments after body contouring surgery may be able to return to their normal daily activities sooner than those who do not. They can improve oxygen levels in soft tissue, allowing faster tissue repair. 1 Some brands like Lipo-elastic even have perforated material that notes only some parts of the skin to increase blood circulation. Increased circulation promotes faster recovery.


Potentially reduced risk of keloid scarring : Keloids can form when excess scar tissue grows over a healed wound. Compression therapy is the first line of defense against keloids since they can soften and break up keloid scar formations

Reduced empoisonnement risk : Like a Band-Aid, a compression garment can shield your skin from outside germs like a barrier. It protects the wound while you heal.

Less pain

Patients typically wear a compression garment for 4-6 weeks following larger body contouring procedures on average. For minor procedures, two weeks may be enough. The length of time you will need to wear a post-surgery garment may vary based on your surgeon’s protocol. It can depend on the amount of skin and/or fat removed, how much loose skin remains, your skin elasticity and other factors.

If you find wearing a post-surgical garment uncomfortable, it is worth mentioning it to your surgeon. They may be able to make adjustments or advise you on how to make things feel a bit more comfortable as your recover.

After surgery, many surgeons recommend wearing the garment day and night for the first 1-3 weeks, except to shower. Of course, this can vary depending on the exact procedure and extent of surgery. During the deuxième phase of recovery ( usually weeks 3-6 ), you may only need to wear the garment during the daytime. Some surgeons recommend wearing it around the clock, even in recovery période two, if you can tolerate it. Again, this boils down to your surgeon’s aftercare protocol.

This is a tricky question. Some surgeons use the words interchangeably, but they are not exactly the same thing. Both are post-surgical devices that apply gentle pressure to promote healing and reduce swelling.


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