Balanced Diet & Heart Healthy Food

Balanced diet for healthy heart

Guide: Balanced Diet which Is Healthy for the Heart: A Balanced diet is one which fulfils all the nutritional requirement of a human body.  Limited calories with low fat value is what our body needs on a daily basis. Limit unsaturated fats which are responsible most of the heart problems. Heart healthy food is directly part of the balanced diet one should include in their eating habits.

Balanced Diet - Heart healthy

Healthy Heart is longevity:

Yes, we are correct when we said that, as heart is the lifeline of a sound mind and body. Let’s leave the teenagers heart which is a different chapter altogether. But we are referring about a heart which beats accordingly to science. A balanced diet will reduce the consumption of bad cholesterol thereby increasing the value of a healthy heart.

The Balanced Diet Food Groups:

  • Fruits
  • Vegetables
  • Grains
  • Healthy Proteins
  • Dairy Products

The most important part of a balanced meal is Vegetables and it should contain:

  • Leafy green vegetables
  • Red or Orange Vegetables
  • Starchy Vegetables
  • Beans, Peas & legumes
  • Additional food like Eggplant, Zucchini, etc.

Fruits: Most of the fruits contain minimum calories which mean less of cholesterol. However, we should avoid stored or frozen fruits as the nutrient value gets lowered when we store any kind of food.  In this age of food we should always opt for organic grown fruits. While citric fruits like orange is good for immunity food like blue grapes is always efficient for a healthy heart.

Grainy Food

There are 2 types of grainy food, one is whole grains and the other is refined. Whole grains are always preferred over the other in terms of healthy food. Grainy food more preferred over the other types is mentioned below:

  • Oats
  • Brown Rice
  • Quinoa
  • Barley
  • Buckwheat
  • Unpolished grains


Although recommended we should absolutely avoid red meat, however dense meat as described below can be included in minimum quantity:

  • Chicken and Turkey
  • Fish
  • Beans, legumes and Peas.
  • Very limited Red meat intake

Dairy Products:

Dairy products are always rich in calcium which is recommended for middle aged people. The USDA forum always recommends consuming dairy products which is prescribed with low calcium deficiency. Below are the most recommended products:

  • Cottage cheese
  • Low Fat or Processed Milk
  • Soy Milk
  • Yogurt and even flavoured ones.

Why Balanced Diet is more Preferred:

A balanced diet is more preferred than the regular ones. We should always choose food from the above mentioned groups. Always remember a Healthy Heart is a healthy body. One more thing a healthy human needs around 2000 calories per day to maintain their wellbeing and health.

The following guidelines of daily calorie intake are based on data provided by the United States Department of Agriculture (USDA):

  • Kids aged from 2 to 8 years: 1,000 to 1,400 calories
  • Girls aged from 9 to 13 years: 1,400 to 1,600 calories
  • Boys aged from 9 to 13 years: 1,600 to 2,000 calories
  • Teenaged women ages 14 to 30 years: 2,400 calories
  • Teen men aged from 14 to 30 years: 2,800 to 3,200 calories
  • Big Built men ages 14 to 30 years: 2,000 to 2,600 calories
  • Regular men and women over 30 years: 2,000 to 3,000 calories
  • All men and women over 30 years: 1,600 to 2,400 calories


Through this post we have laid out the eating habits from different verified web sources which helps in maintaining their health and overall heart health. Always remember, a healthy human being is more loved and preferred amongst others.  A well saying goes like “Good health is not something we can buy. However, it can be an extremely valuable savings account” – Anne Wilson Schaef

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