When it comes to enhancing heart health, your diet plays a huge role. We all have heard the phase “You are what you eat” which is why, when your diet is high in saturated fats, trans fats and sodium, you significantly increase your chances of developing high blood pressure, high cholesterol, and cardiovascular disease. You also have increased your chances in gaining weight, which could further jeopardize heart function.
So how can you make your diet more heart-friendly and still please your family's taste buds? Fortunately, all you need to do is make a few simple tweaks.
1. First, eliminate or, at the very least, limit processed foods like chips, cookies, and crackers, which are often loaded with fats, sodium, and other unhealthy ingredients. Stock your kitchen with whole grains, fruits, and vegetables instead. "Unlike processed foods, these whole foods are usually low in calories but high in fiber, so they'll fill you up on fewer calories which could help you maintain or lose weight. Be weary when buying whole-grain foods like cereals or breads, make sure the label says "whole" and each serving contains at least three grams of fiber.
2. Protein is also an important part of any diet. You get valuable nutrients from protein, but understand there are “unhealthy” proteins. Healthy protein sources include lean cuts of meat; such as skinless chicken breasts; fish, especially fatty fish like salmon, tuna, and herring; low-fat dairy products; eggs; nuts; beans; lentils; and tofu. Caution: Protein sources can be high in calories, so don't go overboard. Think of protein as an enhancement or bonus to your meal, and not the entire meal.
For optimal heart benefits, eat six to eight ounces of fish per week and even try going meatless two days a week.
3. Why worry about saturated fats? Plain and simple, they're bad for your heart and your waistline. They can raise your cholesterol, which increases your risk for heart disease and stroke. You'll find saturated fats mainly in animal products especially in red meat, so limit your intake of red meat to no more than twice a week. Also (look for words like round, loin, sirloin, or 90 percent lean) when selecting red meat and low-fat cheeses, and low-fat or skim milk for dairy products.
Trans fats are also dangerous to your heart, as they raise the “bad” LDL cholesterol levels, and lower the “good” HDL cholesterol levels, all which increases your risk for heart disease. They're usually found in fried foods; processed baked goods like cookies, pie crusts, and pastries; and stick margarines and shortenings. You can spot them by looking for the words "partially hydrogenated oil" on the ingredient list.
Your body, though, does need fat, so focus on monounsaturated and polyunsaturated fats, both of which can boost heart health. Look for them in peanut butter; fatty fish; vegetable oils like olive, canola, and peanut; avocados; nuts; and seeds.
4. Watch those portions, or you could risk gaining weight. One portion of meat, for instance, is three ounces, or about the size of your fist; a serving of nuts is an ounce, or about a handful.
To make it easier to eat less, use smaller bowls and plates. Also fill half your plate with veggies. By having half of your plate loaded with veggies, this will help fill you up and leave less room to overeat on all the other stuff on your plate. But always remember to include healthy proteins and grains on your plate.
5. Finally, know that how you prepare meals can affect how heart-friendly they are. Baking, broiling, and roasting are the healthiest options, while frying, especially in butter, is one of the least heart-friendly cooking methods. And rather than seasoning your meals with salt, try replacing it with herbs and spices like oregano, garlic, and any variety of Mrs. Dash no salt added seasonings.
It may take a little effort to make these switches, but the long-term health payoff for your and your family will be well worth it!
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