Heart Healthy Diet: Steps to prevent heart disease

A Heart Healthy diet: Steps to prevent heart disease

Changing your eating habits can be tough. Try beginning with these strategies to kick-start your way toward a heart-healthy diet.

Although you might know eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits.  Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.

1. Limit unhealthy fats and cholesterol

Of the possible changes, limiting how much saturated and trans fats you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high cholesterol level can lead to a buildup of plaques in your arteries and can increase your risk of heart attack and stroke.

Start by reducing saturated fats and trans fats in your diet.  Limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet.  Remember moderation is essential. All types of fat are high in calories.

2. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken.

Fish is another good alternative to high-fat meats.  Certain types of fish are heart healthy because they’re 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.

Beans, peas and lentils are also good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.  Not just for the west coast eaters anymore!

3. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.  Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it.

4. Select 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 refined grain products.

As you can see a proper diet is vital to maintaining a healthy heart.  But diet alone will only go so far.  A healthy lifestyle will always include some excersise.  At Prescription Fitness we can put you on the right path by combining a proper diet and an excersise program to fit your life.