Tips for a Heart Healthy Diet
If you didn’t already know, heart disease is the leading cause of death for both men and women in the United States. While many of us look to healthy eating as a way to lose weight, it’s also key to preventing heart disease.
A heart healthy diet is not necessarily low fat and low sodium; it is important to watch your fat and salt intake, but instead of thinking about what you can’t eat, try focusing on what you should eat. Here are some easy tips to incorporate into your daily nutrition plan more consistently.
Aim for 25-35 grams of fiber per day.
Eat more fruits and veggies - not only for more fiber, but for more vitamins and minerals. Variety is essential to get all the different nutrients our body needs.
Eat more whole grains. Whole grains not only have more fiber and nutrients than white/refined grains, but fiber binds to bad cholesterol and moves them out of your body before it’s absorbed. Choose grains that are less processed and refined like sprouted whole grain bread, oats, brown rice, and quinoa.
Eat healthy fats like olive oil, avocado, nuts, and seeds to help lower LDL levels and raise HDL levels.
Focus on portion control by eating the right portions of all types of food and you will have more balance and nutrients in your diet while controlling your weight.
Choose lean protein like grass-fed meat (lower in cholesterol and higher in good fats), fish, and skinless chicken.
Reduce your sodium intake by eating fresh and less processed foods. The recommended sodium intake is up to 2300 mg (1 teaspoon) per day and as low as 1500 mg/day for those with heart problems.
Eat more plant-based foods. Revolve your diet around fruits, veggies, whole grains, beans, nuts, and seeds with less meat and/or smaller portions of meat.
Plan your meals and snacks. It’s hard to make healthy choices if we don’t grocery shop and meal prep. You can’t wait until you’re hungry to make a smart choice.