According to the American Heart Association, nearly half of all U.S. adults have some form of cardiovascular disease. That puts most of us at some type of risk for developing one of the many symptoms that can lead to cardiovascular disease. One of the best ways to remove ourselves from these statistics is to get plenty of exercise and integrate a heart healthy diet into our routines. Read on to learn five steps you can take to prevent heart disease with a heart-healthy diet.
Step 1
This first step just might be the most difficult for many of us: portion control. It really is true that how much you eat is just as critical as what you eat. If you need some help in determining how much to eat, try using a smaller plate or bowl. And we all know the portions at restaurants are more than one person needs to eat. Choose larger portions of fruits and vegetables and smaller portions of foods high in sodium and calories. Don’t be afraid to use measuring cups as you figure out just what is appropriate. And eliminate that second helping of anything other than healthy fruits and veggies.
Step 2
As previously mentioned, eating more fruits and vegetables is key. They are excellent sources of vitamins and minerals and they are low in calories and fiber rich. We all know this is good for us but just how do we make this happen on a regular basis? It’s a good idea to keep veggies washed and cut ready to go in your fridge. And choose recipes that incorporate lots of veggies, like a nice stir fry or vegetables soup. Add more fruit to your diet by adding it to salads and oatmeal. It’s a good idea to avoid vegetables that come in heavy cheese or cream-based sauces and avoid fruit that comes packaged in heavy syrup or has any added sugar.
Step 3
Add more whole grains to your diet as these are also a good source of fiber to help you feel full and regulate blood pressure. Good options include whole-wheat flour, whole-grain bread, cereal that is high in fiber, brown rice, barley, whole-grain pasta or steel-cut oatmeal.
Step 4
As you are adding all these good things to your diet, it’s also important to limit things like unhealthy fats like saturated and trans fats. Eliminating these can help lower your cholesterol, which lowers your risk of coronary artery disease. “Good” fats to choose include olive oil, cold pressed vegetable and nut oils, nuts, seeds and avocados. Rather than butter, choose a trans fat free or cholesterol lowering margarine.
Step 5
Making the choice to eat lean meat, poultry and fish is also an important change to make as you incorporate a heart healthy options into your diet. Fish is a great option as certain types are rich in what are called omega-3 fatty acids which can lower triglycerides. The highest amounts of omega-3 fatty acids are found in fish like salmon, mackerel and herring. I don’t know about you, but other than salmon, I don’t eat a lot of mackerel and herring. Sometimes finding these good sources of lean proteins can be a challenge.
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