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Top 8 Heart Healthy Diet Tips

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Ninety-percent of heart disease can be prevented with a healthy
lifestyle and that means eating a healthy diet and being active. But
what are the components of a healthy diet and what other tips can help
you to eat healthily and prevent heart disease?


Top 8 Heart Healthy Diet Tips

  1. Limit portions

The amount of food that you eat throughout a day is important to
controlling your weight; obesity can have a direct impact on your
health. Become familiar with portion sizes. For example, one serving of
pasta is half a cup and one serving of meat is the size and thickness of
your palm or a deck of cards.

  1. Eat plenty of fruits and vegetables

Fruits and vegetables are full of vitamins and minerals; high in
dietary fiber, yet low in calories. Fruits and vegetables can help fill
you up and prevent you from snacking on unhealthy foods; keep them
readily available. Vegetables and fruits contain substances found in plants that may help prevent
cardiovascular disease.

Vegetables should make up about half of your dinner plate. Avoid
vegetables that are loaded with extra sodium and fruit with sugar added.

  1. Choose whole grains

Fiber is a great way to help regulate blood pressure and it is found
in abundance in whole grain foods. Whole-grain couscous and quinoa for
example, make excellent substitutes for white rice on a dinner plate.
Choose whole grain breads such as Dave’s Killer Bread or Squirrely
Bread. Ground flaxseeds and Chia seeds are high in omega-3 fatty acids
and fiber, which can lower your total blood cholesterol.

  1. Eat plenty of healthy fats

Healthy fats such as those found in olive oil, avocados, and raw nuts
are full of omega-3 fatty acids. They can help you reduce your blood
cholesterol and lower your risk of coronary artery disease.

  1. Eat protein at every meal

Fish, meat, legumes (beans, peas and lentils), and eggs are full of
protein and will help you to feel satisfied for longer. Limit processed
meats such as hotdogs as they are typically full of preservatives.

  1. Watch your sodium intake

For those at risk for high-blood pressure, a diet high in sodium is a
dangerous risk. A healthy adult should not ingest more than a teaspoon a
day and people over the age of 51 or those with heart disease risk
factors should limit salt to about half a teaspoon a day. Watch out for
sodium in processed foods and restaurant meals and choose reduced sodium
condiments.

  1. Grocery shop wisely

Write a weekly menu with heart healthy meals and take the ingredient
list with you to the grocery store. Shop mostly around the outer edges
of the store where you will find dairy, meats, fruits and vegetables.

  1. Have a treat-every now and then

Do not completely deprive yourself of treats or you will find
yourself binging. You can stay healthy as long as you eat healthily most
of the time.

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