Healthy Heart Diet

Anyone will benefit from eating a healthy heart diet, but for those needing to improve the health of their heart it is a must. Aside from exercise, the most important way to improve the health of your heart is eating the right foods.

Everything you eat affects the health of your body, including your heart. What you chose to eat determines whether the affect is positive or negative. If your doctor has told you that your heart’s health is in danger, then it’s probably not enough to eat healthy occasionally, or for the short term, but you need to make it regular part of your routine – in other words, change your lifestyle to include healthy foods.

Recommended guidelines for following a heart healthy diet are:

1. Avoid saturated fats and Trans fats as much as possible; no more than 7% of your daily calories should come from saturated fats and less than 1% should be from Trans fats. Substituting olive oil or canola oil for solid fats like butter is the best way to avoid “bad fats”.

Avoid foods containing partial hydrogenated anything as this is a Trans fat. Another good source of fats is nuts. No more than 30% of total daily calories should be from any fat. But remember, you do need to consume some fat for your health.

2. Limit fatty proteins. Your body needs protein, but choosing low-fat protein foods is best for your heart health. Good sources include legumes, egg whites, fish, poultry, and low-fat dairy products.

It’s not difficult to substitute skinless grilled chicken breast for processed fried chicken patties. Fish is a good choice because it is also a good source of omega-3 fatty acids which are good for your heart.

3. Eat as many fruits and vegetables, preferably fresh, as your reasonably can. Frozen varieties are excellent alternatives but check the label for hidden preservatives or fatty sauces which may be added during packaging.

Canned foods are the 3^rd choice but if low-sodium, or packed in water or own juices they can be good alternatives as well. Using fruits and vegetables for snacks between meals will help control hunger and reduce the amount of foods eaten at meals. Cutting up fruit and vegetables when you get home from the grocery and keeping them handy make them easy to choose.

4. Eat whole grain foods. Whole grains have lots of fiber and other nutrients that help regulate your blood pressure and are good for your heart health. Instead of choosing white bread, rice or pasta choose whole grain bread, brown rice and whole grain pasta. Other sources of whole grains are oatmeal and ground flaxseed. Cooking with whole wheat flour is also good for your heart.

5. Limit your consumption of salt. According to the American Heart Association, adults should eat less than 2,300 milligrams of sodium a day. Beware of salt in pre-packaged and canned foods, as well as in many condiments and seasonings used on foods, which often contain large amounts of sodium.

6. Limit portion size. We live a supersizing world, so taking a minute to read labels and determine what a serving is will help you control overeating. Also, for most foods you eat, one serving is sufficient. If you are still hungry after your meal, eat fresh fruits or vegetables instead of that second helping of your meat or carbohydrate.

7. Eat a treat occasionally. Feeling deprived of your favorite food is the most likely culprit for going back to your unhealthy lifestyle. Don’t cut out any food completely, but eat unhealthier food only on occasion. Ice cream or potato chips will not adversely affect your diet unless you go back to that way of eating all the time. As long as you eat healthily most of the time, an occasional treat is fine.

8. Keep a journal. At least when you start your heart healthy diet write down what you eat, what you do for exercise, and your general overall feeling that day. Over a period of time you will begin to see what foods make you feel the best, but most importantly you will begin seeing that eating healthy in general makes you feel better and gives you more energy.

9. Plan. Talk with your family and create some basic menus together and write them down. You can use index cards and list the ingredients needed for the menu. Before you go shopping, pull the cards for the menus you plan to make the upcoming few days, look at the ingredients and plan your list. Not only does meal time get easier, but so does your grocery shopping. You’re less likely to impulse shop if you have a written list and are not hungry.

A heart healthy diet may take some getting used to but it will be worth it for your health and that of your family. Getting the whole family involved will increase your chances of success in staying on the diet. Your health is important and you should give your best effort to improving it or maintaining it.

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