Ready to start your heart-healthy diet to prevent heart disease & make it healthy? Here are some tips to get you started.
Even though you might know that intake of certain food can raise your heart disease risk, it’s often tough to modify your eating habits. Whether you have years of harmful eating under your belt or you simply wanted to fine-tune your diet, here are some heart–healthy tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way headed for a heart-healthy diet
Organize your portion size
How much you eat is just as essential as what you eat. Overloading your plate, taking seconds and eating until you experience overfed can lead to eating more calories than you should. Portions served in restaurants are over and over again more than anyone needs.
Use a small plate or bowl to help manage your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and slighter portions of high-calorie, high-sodium foods, such as refined, processed or fast foods.
Keep roadway of the number of servings you eat. The optional number of servings per food group may vary depending on the specific diet or strategy you’re following. A helping size is a detailed amount of food, defined by ordinary measurements such as cups, ounces or pieces.
Eat more vegetables and fruits, Inshort eat healthy
Vegetables and fruits are excellent sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease.
Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
Pick whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for experienced grain products.
Pick low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to prefer lower fat options, such as skim milk rather than whole milk and skinless chicken breasts moderately than fried chicken patties.
FIsh is another good alternative to high-fat meats. And 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 sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will lessen your fat and cholesterol intake and increase your fiber intake.
|Proteins to pick||Proteins to limit or pass up|
|Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese Eggs Fish, especially fatty, cold-water fish, such as salmon Skinless poultry Legumes Soybeans and soy products Lean ground meats||Full-fat milk and other dairy products Organ meats, such as liver Fatty and marbled meats Spareribs Hot dogs and sausages Bacon Fried or breaded meats|
Trim down the sodium in your food
Eating a lot of sodium can add to high blood pressure, a risk factor for cardiovascular disease. Plummeting sodium is a significant part of a heart-healthy diet & prevents small & big heart disease. 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 quantity 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.
Another way to reduce the amount of salt you eat is to choose your condiments suspiciously. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
|Low-salt items to pick||High-salt items to limit or let alone|
|Herbs and spices Salt-free seasoning blends Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup||Table salt Canned soups and prepared foods, such as frozen dinners Tomato juice Condiments such as ketchup, mayonnaise and soy sauce|
Incorporate these tips into your daily life to prevent heart disease, and you’ll find that heart-healthy eating is both achievable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.