Many people know that the diet affects the heart, and who doesn’t want a healthy heart? It can be hard to change eating habits, but certainly, it’s not impossible. Here are eight steps from Mayo Clinic to prevent heart disease.
1.Control your portion size
How much you eat is just as important as what you eat! Be cautious of overloading you plate or eating till you’re stuffed. Try using a smaller plate or bowl to control your portions.
2. Eat More Fruits and Vegetables
Fruits and vegetables are a good source of vitamins and minerals. They are low in calorie, but high in other dietary needs that may help prevent cardiovascular disease.
3. Select Whole Grains
Whole grains have lots of fiber and can help regulate blood pressure and heart health.
4. Limit Unhealthy Fats
Watch out for saturated and Trans fat in the items you eat. It will help reduce blood cholesterol, decreasing the risk of heart attack and stroke.
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. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.”
6. Reduce Sodium in Your Food
Too much sodium contributes to high blood pressure. Try eating more fresh foods that have not been processed with salt and making your own soups, rather than soup from a can.
7. Plan Ahead: Create Daily Menus
Put your plans into action! Plan out your meals and snacks and apply the steps mentioned above.
8. Allow Yourself an Occasional Treat
Allow yourself a treat every once in a while. A candy bar isn’t going to ruin your heart-healthy diet. But don’t let it turn into a regular occurrence. Just make sure to eat healthy foods most of the time.
As you incorporate these steps into your life, you will have a more heart-healthy life. Healthy living can be enjoyable with planning and a few minor changes to your diet.
Source:
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702