Reduce your Risk for Heart Disease with an Easy to Follow, Heart-Healthy Diet
Think of your Heart when you Eat
Heart health is quickly becoming one of the most discussed health issues around the world. Changing the way you eat can often be quite difficult, as you probably already know. However eating healthy has a direct impact on the health of your heart are there are some changes that you will definitely want to make.
The good news is that you don’t always have to make drastic changes to your diet to start benefiting your heart health. There are a number of foods that can increase your risk for heart disease but there are also some easy strategies you can implement into your daily routine to decrease the risk. Whether you have a family history of heart disease, have been eating poorly for years or are just looking to make a positive change, here are five quick tips on implementing a heart-healthy diet into your daily routine.
Cut Down on Saturated and Trans Fats
This is possibly the most important step if you want to have a healthy heart for the long term. Cutting out saturated and trans fats will reduce your blood cholesterol and prevent coronary artery disease. High blood cholesterol levels can greatly increase your risk when it comes to strokes or heart attacks.
You can easily reduce these fats in your diet by cutting out the solid fats that you add to food when cooking, such as butter or margarine. Instead of adding butter to your popcorn, find a healthier alternative. Instead of butter on toast or a baked potato try low-sugar jam or salsa. When in the store, steer clear of foods labeled as “partially hydrogenated” and don’t buy into all the labels that claim “reduced fat”. Your best bet is to avoid creams, butters and bacon and instead choose olive oil, canola oil and comparable products.
Opt for Low-Fat Protein
Egg whites and lean meat is what you are after here. These are your best sources of protein to keep your heart healthy. Try your best to stick to low fat options such as skim milk and skinless chicken breasts rather than opting for whole milk and fried chicken.
If you are really after a healthy heart then you want to make fish your new best friend. Fish like tuna and cod have a lot less fat than other meats and a good amount of protein. Also cold water fish such as salmon and herring are great sources of Omega-3 fatty acids which can lower certain blood fats.
Legumes such as beans and lentils are also a healthy source of protein and opting for a soy burger, instead of a trip to McDonalds every now and then, will do wonders for your long term health.
Listen to your Mother; Eat More Fruits and Vegetables
You heard your mother say it to you over and over again growing up, but it still rings true. Fruits and Veggies are an excellent source of vitamins and minerals and are also low in calories while being rich in dietary fiber. Soluble fiber can reduce your risk for heart disease and lower your cholesterol. Vegetables and fruits can also go a long way in making you feel full, thus allowing you to avoid those fatty late night snacks.
The best part is that stocking up on a diet full of veggies and fruits is not as hard as you think. Simply prepare a lot of veggie snacks at the beginning of the week and let them sit in your fridge. Chances are when you are hungry you will grab the first thing that is readily available. By leaving fruits on the counter and veggies cut up in the fridge you will be reminded to eat them, and more likely to pass on the bag of potato chips at the back of the cupboard.
Fall in Love with Whole Grains
Whole grains are an excellent source of nutrients, fiber and vitamins and minerals. There are a number of nutrients found in whole grains that are attributed with increasing your heart health and regulating blood pressure.
It is really quite easy to introduce whole grains into your lifestyle. Pass on the white bread, white rice and regular pasta. Instead opt for brown rice, whole grain bread and whole wheat pasta. Chances are you will not even taste the difference once you cook up a delicious, healthy sauce.
A more unique but extremely healthy alternative is ground flaxseed. These seeds are high in fiber and rich with omega-3 fatty acids. You can grind them up and add them to any food, from yogurt to applesauce, and not even taste the difference yet receive all the benefits.
Salt is a Sneaky Killer
A diet full of salt can be linked directly to high blood pressure and cardiovascular disease. Cutting back on salt is a very necessary step if you want to put together a heart-healthy diet. You should do your best to ingest as little as one teaspoon of salt a day as recommended by the American Heart Association.
Of course, cutting down the amount of salt you cook with is a great first step, however it is often not enough. Do not forget about all those processed foods and salt that comes from canned goods and frozen dinners. Obviously it can be tough to say goodbye to the convenience of canned soups and packaged meals but instead choose the options that offer 40 percent less sodium or more.
If you want to live a healthy life then you need to start taking care of your heart. When people first think of a heart-healthy diet, they get turned off as they think it will be too hard to stick to, or too strict. That does not have to be the case. You can start taking simple, easy steps that will lower your cholesterol and go a long way to allowing you to live a longer, healthier and carefree life. Adopt these simple strategies and get the peace of mind that you are making a positive change for yourself and your heart.
Tags: Diet Plan, Healthy Lifestyle, Heart Health, Improve Health, Safe Dieting, Well-Being