8 Heart-Healthy Diet Tips

Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. 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.

Our 8 Heart Healthy Diet Tips:

1. Control your portion size

How much you eat is just as important as what you eat. Eating until you feel stuffed can lead to eating more calories than you should. To help control food portions try using a small plate or bowl! When you are going to eat larger portions eat low–calorie, nutrient–rich foods. Keep track of the servings you eat. If you are not comfortable with your judgment of food portions, try using measuring cups and spoons, or a food scale. Try out livpure.

2. Eat more vegetables and fruit

Fruits and vegetables are a great source of vitamins and minerals. They are also low in calories and rich in dietary fiber. Fruits and vegetables also contain substances that may prevent cardiovascular disease. Keep fruits and vegetables washed and cut in your refrigerator or in a fruit bowl in your kitchen so you remember to eat them! Another way to increase fruit and vegetable intake is to choose recipes that use them as the main ingredients (stir fry, fruit mixed salads, etc.). These are the latest prostadine reviews.

Try and choose more fresh-frozen fruits and vegetables, low-sodium canned vegetables, and canned fruit packed in juice or water. Try and limit coconut, vegetables with creamy sauces, fried or breaded vegetables, canned fruit packed in syrup, and frozen fruit with sugar added.

3. Select whole grains

Whole grains are a good source of fiber and other nutrients that play a role in regulating your blood pressure and heart health. You can increase the number of whole grains in a heart–healthy diet by making simple substitutions for refined grain products. Try and limit white bread, muffins, frozen waffles, cornbread, donuts, biscuits, quick bread, cakes, pies, egg noodles, buttered popcorn, and high-fat snack crackers. Instead choose whole grain bread, high fiber cereal (5g or more), brown rice, barley, buckwheat, whole-grain pasta, and oatmeal. Check these cortexi reviews.

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. An easy way to reduce saturated fat in your diet is by trimming fat off your meat or choosing lean meats. You can also add less butter, margarine, and shortening when cooking. Another thing you can do is use low-fat substitutions when possible.

Try and limit butter, lard, bacon fat, gravy, cream sauce, nondairy creamers, hydrogenated margarine and shortening, cocoa butter, and coconut oils. Instead choose olive oil, canola oil, vegetable oil, margarine, nuts, seeds, and avocados.

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. Try and choose lower-fat options. Legumes, beans, peas, and lentils are also a good source of protein and contain less fat and no cholesterol.

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. A healthy adult should have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt). Much of the salt you eat comes from canned or processed foods, such as soups, baked goods, and frozen dinners. Eating fresh foods and making your own soups can reduce the amount of salt you eat. If you like the convenience of canned soup and prepared meals, look for ones with reduced sodium.

7. Plan ahead: Create daily menus

Create a daily menu using the six strategies listed above. Watch your portion sizes and add variety to your menu choices. This helps ensure you will get all the nutrients your body needs. Variety also makes your meals and snacks more fun!

8. Allow yourself an occasional treat

Allow yourself to indulge every now and then! Energy bites, candy bars, or a handful of chips will not derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy eating plan.