Nutrition
Food For Thought
How To Make Sure You’re Eating a Heart-Friendly Diet
A healthy heart starts with a healthy diet. Some foods significantly increase the risk of heart disease; others actually help prevent the condition. Here are some basic guidelines to help you create a healthier diet for your heart.
Eat Less Saturated Fats and Trans Fats: These fats are usually found in foods from animals, such as milk, meat, cheese and butter as well as palm and coconut oils. Choose monosaturated oils such as olive oil or canola oil. Eat more fish: the omega-3 fatty acids they contain are good for your heart.
Eat Less Salt: Even modest reductions in salt can significantly reduce the risk of heart disease. Avoid adding salt at the table to prepared meals and check food labels at the grocery store for sodium content.
Consume Fewer Calories: The more calories you eat, the more weight you’ll gain. And being overweight is one of the primary risk factors for heart disease.
Eat More Fiber: Increase your fiber intake by having 5-7 servings of vegetable and 2 servings of fruit each day. Whole-grain products also contain more fiber
Change Your Cooking Techniques: Instead of frying food, try low-fat cooking techniques such as baking, broiling, poaching or steaming. Instead of butter, use non-stick vegetable oil sprays to treat pans and grills and “de-fat” your food. Flavor meats, fish and poultry with herbs and spices instead of high-fat sauces and gravies. Use skim milk instead of whole milk and low-fat cheese instead of whole-milk cheese. Instead of heavy cream, try evaporated skimmed milk as an alternative.
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