By Alex Baran,
Project Weight Loss Staff Writer
June 30, 2009 Be careful what you eat because it might have side effects on the health of your heart. A healthy diet can help you lose weight and prevent heart disease. Here are 7 steps to a heart-healthy diet.
Lower your intake of unhealthy fats and cholesterol
Too much blood cholesterol may lead to coronary artery disease, and continue to heart attack and stroke. To avoid them you need to reduce unhealthy fats and cholesterol, e.g. margarine, butter, and snacks that have oils containing trans fats. An alternative would be the olive oil or canola oil. Good fats are those from seeds and nuts.
Pick out low-fat protein sources
The best sources of protein are fish, poultry, lean meat, egg whites, and low-fat dairy products. Omega-3 fatty acids that you find in fish are great for your heart. Lots of proteins, no cholesterol and fewer fats you’ll find in legumes like lentils, beans, peas, and soy. Bottom of line choose low-fat milk, low-fat dairy products, egg whites, fish, legumes, and lean meat instead of full-fat milk, bacon, fried meats, and organ meats.
Increase the amount of fruits and vegetables
Soluble fibers found in fruits and vegetables lower the risk of heart disease. Also, they are a great source of vitamins and minerals. Is not that easy to find fresh fruits and vegetables? No worries! Frozen ones are good too. Though I don’t think you have this problem in the summer. Be aware that coconut and fried or breaded vegetables should be substituted with fresh or frozen fruits and vegetables and canned fruit packed in water or juice.
Whole grains are important
Vitamins and minerals found in whole grains are important in regulating blood pressure. You can include them quite easy in your diet: for breakfast choose oats, bran flakes, shredded wheat, meaning high-fiber cereals. Avoid sugar-sweetened cereals. At lunch choose whole-wheat pasta, not regular pasta, or brown rice, not white rice. You don’t like fish, but want your regular intake of omega-3 fatty acids? Eat flaxseeds - small brown seeds. So choose brown rice, whole-grain pasta, whole-grain bread, and ground flaxseed instead of doughnuts, muffins, pies, and high-fat snack crackers.
Lower the salt from your foods
Adults should eat less than a teaspoon of sodium a day. Make your own soups, use fresh foods instead of processed or canned foods. To give your food flavors use other condiments. E.g. choose herbs and spices instead of salt, or prepared meals, not frozen meals.
Control servings
A heart-healthy diet is all about balance. Don’t overload your plate, don’t stuff yourselves with food, and eat healthy foods.
Plan you menu
Create daily menus, now that you know what to choose for a healthy diet. Lean proteins and less salt in your meals are the key. Variety will make you menus more interesting. Plan you meals and use substitutions for unhealthy foods to keep your heart healthy.
This diet helps you lose weight and live healthy, but most important, it keeps your heart healthy.
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Project Weight Loss. All rights reserved.
