Healthy Foods For The Heart
Healthy Foods For The Heart
When it comes to heart disease, we all know that a change in diet is often needed. People in today's world of easy and convenient foods are more concerned with saving time than calories and fat. We will significantly reduce our chances of heart failure in the future if we can only be a little more conscientious about what we consume.
Restricting our use of solid fats like butter, bacon, and gravies is one of the easiest ways to spice up our diet. Saturated and trans fats are two types of fats. These fats are often used in the preparation of food. Olive oil, yogurt, and fresh fruit are also excellent low-fat alternatives. Try to read the contents and be aware of the labels. Look for polyunsaturated fats, which can be found in nuts and grains, and monounsaturated fats, which can be found in canola and olive oil. However, be careful of boxes labelled "reduced fat," as they often still contain unhealthy fats.
Another thing we can do is choose meats that are lower in fat. Fish is often a good option, and most varieties contain the heart-healthy omega-3 fatty acids that our bodies need. These omega-3 fatty acids can help lower our triglyceride levels. Lean cuts of pork, beef, chicken breast and turkey are also great choices. Beans and other legumes are a great meat substitute that also provide enough protein for our bodies. In recent years, soy and tofu have gained popularity, contributing to the list of meat substitutes.
Adding more fruits and vegetables to our diet is the most significant improvement we can achieve. Since it is inconvenient, many people do not even consume half of the servings recommended by the food guide. Vitamins and minerals are abundant in fruits and vegetables, which we need on a daily basis. Soluble fiber is abundant in fruits and vegetables and is an excellent source of cholesterol-lowering nutrients. Fruits and vegetables have also been shown to assist in the prevention of heart disease. By snacking on these tasty treats, we are less likely to snack on something higher in fat.
It is easy to keep fruits and vegetables in the fridge ready for snacking as most just need a quick rinse in water and we can munch away. Sometimes even keeping vegetables such as carrots, broccoli, and cauliflower already cut up in the fridge or a bowl of fruit on the counter makes it easier for us to grab and go if we are in a rush.
Whole grains, as found in bread and pasta, are another great dietary change we can make to help our heart. Choosing 100% whole wheat breads and pastas gives us the nutrients we need that we cannot get from other foods. We also need to be aware of our salt intake. Salt is a huge heart enemy resulting in higher cholesterol levels. Processed foods often have added salt, so by choosing fresher foods, we are cutting our salt intake.
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By adding more of these foods to our diets on a daily basis, not only are we reducing our risk of heart disease, but an added side effect is weight loss!
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