(PRWEB) October 28, 2014
How to Make Smart Choices for a Healthy Heart
Many people worry about heart disease and the impact it could have on you and your family. Fortunately, there are steps you can take at any age to reduce the risk of heart disease. By following even just one of these suggestions, you can make improvements that will lead to a healthy heart.
Eat More Fruits and Vegetables
One of the best choices a person can make for a healthy heart is to eat more fruits and vegetables. Doing so will boost your vitamin and fiber intake. Plus, they are naturally lower in fat, calories, cholesterol, and sodium than other foods. Just remember to be mindful of how the fruits and vegetables are packaged. For example, by coating carrot shreds in a rich mayonnaise-based dressing, you will lose out on the heart-healthy benefits because of the added fat, calories, and cholesterol.
There are several ways to go about eating more of these nutritious ingredients. One approach that works for people of all ages is to “eat the rainbow” by making sure that your plate has several different colors on it at each meal. You want to see fewer starches, cream sauces, and fried breading. Instead try to fill your plate with colorful salads, vibrant fruits, and healthful veggies.
Another approach is to fill at least half your plate at each meal with fruits and vegetables. Or you can simply count the number of servings you eat each day. Aim to eat between 4 and 6 cups a day.
Choose Oils and Fatty Foods Carefully
An important choice for a healthy heart is to limit certain kinds of oils and fats in your diet. Avoid saturated and trans fats as much as possible. Choose lean meats and low-fat dairy items. Also check food labels anytime you are purchasing fast food or processed foods such as packaged cookies, crackers, and chips. These often have both saturated fat and trans fat in them.
When it comes to cooking oils, look for options that have more monounsaturated and polyunsaturated fat. Olive oil and canola oil are great options. You can also find margarine that is made with heart-healthy fats. Keep in mind that oils and fatty foods are high-calorie foods, so even the most healthful types should be eaten in moderation.
Remember to Stay Active
One final strategy for boosting your overall heart health is to include plenty of exercise in your daily and weekly routine. All types of activity are beneficial, from gardening and household chores to training for a marathon.
With these tips, you should be well on your way to making smarter choices. For more healthy heart ideas, visit us at http://www.leaninspirationmd.com or call us at 1-888-588-9773.