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Edited by Dr. Xiomara Guerra
President of the Association of Nutritionists of Guayas
Mobile phone: 0991355580 / Email: [email protected]
Ready to start a heart-healthy diet? Here are eight tips to get you started.
While you surely know that eating certain foods can increase your risk of heart disease, it is often difficult to change your eating habits, here are eight tips for a heart-healthy diet. Once you know which foods you can eat the most and which ones you should limit, you are well on your way to a heart-healthy diet.
1. Check the portion sizes. How much you eat is as important as what you eat. If you overload your plate, eat too fast, and don’t stop until you are full, you are probably consuming more calories than you should. Eat larger portions of nutrient-rich, low-calorie foods, such as fruits and vegetables, and smaller portions of high-calorie, sodium-rich foods, such as fast, refined, or processed foods. With this strategy you can get your diet, heart and life in shape. You may need to use measuring cups and spoons or a scale until you find that you can determine portion sizes without help.
2. Eat more fruits and vegetables. Vegetables and fruits are good sources of vitamins and minerals, are low in calories and high in dietary fiber and have substances that help prevent cardiovascular disease.
Eating more fruits and vegetables can help cut down on high-calorie foods, such as meat, cheese, and snacks. Incorporating them into your diet can be easy. Put the fruits in a bowl in the kitchen so remember to eat them.
3. Choose whole grains. Whole grains are a good source of fiber and other nutrients that play an important role in regulating blood pressure and heart health.
To increase the amount of whole grains in a heart-healthy diet, replace refined grain products.
4. Limit your intake of unhealthy fats. Limiting the amount of saturated fat and trans fat ingested is an important step in lowering blood cholesterol and reducing the risk of coronary heart disease. Choose monounsaturated fats, such as olive oil or canola, sunflower, and sesame oil. Polyunsaturated fats, found in some fish, avocados, nuts and seeds, are also a good option for following a
heart healthy diet.
All types of fats are high in calories. An easy way to add healthy fats (and fiber) to your diet is to eat ground flaxseed, which is high in fiber and omega-3 fatty acids.
5. Choose low-fat protein sources. Lean poultry and fish, low-fat dairy products, and eggs are the best sources of protein. Fish is another excellent alternative to replace meats that are high in fat and omega-3 fatty acids, which can reduce blood fats called “triglycerides”. Fish with the highest amounts of omega-3 fatty acids are cold-water fish, such as salmon, mackerel and herring. Other sources are flax seeds, walnuts, soybeans and canola oil.
Legumes (beans, peas, and lentils) are also good sources of protein, contain less fat and contain no cholesterol, making them excellent meat substitutes.
6. Reduce sodium in your meals. Eating a lot of salt can contribute to hypertension, a risk factor for cardiovascular disease. Cutting is an important part of a heart-healthy diet. We recommend the following:
- Healthy adults should consume no more than 2,300 milligrams (mg) of sodium per day (about a teaspoon of salt)
- Most adults should get less than 1,500 mg of sodium per day
However, adding less salt to food when it’s already served or while cooking is a good first step. Choosing fresh foods and making your own soups and stews can help you reduce the amount of salt you consume.
7. Plan ahead. Create daily menus. Create daily menus using the six strategies listed above. When choosing foods for each meal and snack, opt for vegetables, fruits, and whole grains. Choose lean sources of protein and healthy fats and limit salty foods. Monitor portion sizes and add variety to menu options.
For example, if you eat grilled fish one night, eat a black bean burger the next night. This helps you make sure you are getting all the nutrients your body needs. Variety also makes your meals and snacks more interesting.
8. Indulge yourself once in a while. Incorporate these eight tips into your life and you’ll find that heart-healthy eating is something you can do and enjoy. With a little planning and a few simple substitutions, you can eat with your heart in mind.
Menu
Breakfast
- Majada de verde with grilled fish and creole sauce with avocado
- Oat juice with banana and lemon.
Mid morning
lunch
- Pottage
- Brown rice with steamed fish and fresh lettuce, avocado and tomato salad
- Lemon juice
Mid afternoon
- Seasonal fruit with yogurt and ground flax seeds
Snack
- Stewed beans with carrots and grated chicken
- Green tea with lemon. (F)
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