February is American Heart Awareness Month, therefore, this the perfect time to learn about steps you can take now to reduce your risk of heart disease. Today’s blog will cover eight steps to prevent heart disease with a heart-healthy diet.
1. Control your portion size
A serving size is a specific amount of food defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to ½ cup, or about the size of a hockey puck. The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following.
It is important to keep in mind that how much you eat is just as vital as what you eat. If you have difficulties controlling the recommended number of servings you are supposed to eat, then practice using a small plate or bowl, and try eating larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods.
2. Eat more vegetables and fruits
Vegetables and fruits are low in calories, rich in dietary fiber, contain excellent vitamins and minerals, and consist of substances that may help prevent cardiovascular disease. Incorporate a variety of vegetables and fruits into your diet by keeping vegetables washed and cut in your refrigerator for quick snacks, keeping fruit in a bowl in your kitchen so that you'll remember to eat it, and choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.
Fruits and veggies to choose:
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Fruits and veggies to limit:
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
3. 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.
Grain products to choose:
Whole-wheat flour
Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
High-fiber cereal with 5 g or more fiber in a serving
Whole grains such as brown rice, barley and buckwheat
Whole-grain pasta
Oatmeal
Grain products to limit:
White, refined flour
White bread
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
4. Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can increase your risk of heart attack and stroke.
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential because all types of fats are high in calories.
Fats to choose:
Olive oil
Canola oil
Vegetable and nut oils
Margarine, trans fat free
Cholesterol-lowering margarine
Nuts, seeds
Avocados
Flaxseeds
Fats to limit:
Butter
Lard
Bacon fat
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm, cottonseed and palm-kernel oils
5. Choose low-fat protein sources
Lean meat, poultry, fish, low-fat dairy products, and eggs are some of your best sources of protein. Be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Proteins to choose:
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, such as soy burgers and tofu
Lean ground meats
Proteins to limit:
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
6. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet.
Low salt items to choose:
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
High salt items to limit:
Table salt
Canned soups and prepared foods, such as frozen dinners
Tomato juice
Condiments such as ketchup, mayonnaise and soy sauce
Restaurant meals
7. Plan ahead: Create daily menus
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Create daily menus incorporating a variety of vegetables, fruits, whole grains, lean protein sources, and healthy fats. Watch your portion sizes and limit salty foods.
8. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. What's important is that you eat healthy foods most of the time.
Incorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable!