All family members have a lot to gain from a healthy heart diet but in the case of having an wanting to have a healthier heart having one is not an choice. How you eat is one of the most essential ways to develop or take care of your health; the other is proper exercise regularly.
Everything you put in your mouth will affect the health of your body in general, and more especially your heart too. Foods, medicines, candies, and drinks all have an effect on your health; what it is defines whether the effect is negative or positive.
If you know that the health of your heart is in trouble, it will not be enough to eat healthy once in a while, or only for a short length of time, but you must make eating healthy a part of your regular habit â in other words, you must your way of living immediately.
Following a heart healthy diet does not have to be difficult. Recommendations for eating healthily are:
1. Not at all exceeding seven percent of your day to day calories should be drawn from saturated fats and not more than one percent should be from Trans fats. However, it's important to remember that you must eat some fats for to be healthy. In fact, 30% of your daily calories should be from fat.
Exchanging canola oil or olive oil as an alternative for solid fats like butter will help you keep away from "bad or unwanted fats". But, olive oil will not be good on a potato, so using salsa and other sauces not fatty are good substitutes. keep away from foods that have partial hydrogenated anything as that is actually a Trans fat. In addition to good oils, nuts are an excellent source for good fats.
2. Set limits for fatty proteins like beef, lamb and pork. Your body must have protein, but protein is found in most every naturally available food, not just meat. When you eat, selecting low-fat ones like legumes, egg whites, fish, poultry, and low-fat dairy products is best for your heart. Fish is an excellent choice because it is a good source of omega-3 fatty acids which are good for your heart.
3. Try to eat preferably fresh veggies as you are reasonably able to. An excellent alternative choice would be frozen varieties but you should always check the labels for fatty sauces or hidden preservatives that may have been added during its packaging/ Low-sodium canned foods the ones that are packed in water or with its own juices would rank third as a choice of good alternatives.
A way to reduce intake of food at meals is eating vegetables and fruits as snacks. Fruits should be prepared after buying from the grocery by cutting them up so they can easily be chosen from.
4. Try to eat whole grain. Whole grains can help you regulate your blood pressure and is also good for the health because of its high fiber content. Choosing whole wheat, or another whole grain, flour and whole grain pastas, breads and brown rice is better for your overall health than white alternatives. Other good whole grain sources are ground flaxseed and oatmeal.
5. Try so set limitations to your intake of salt. This is something good for the whole family. As the American Heart Association advices, adults should intake not more than 2,300 mg of sodium in a day. Remember, this means more than limiting salt added to foods during cooking and before eating. Sodium is often found in canned and pre-packaged foods, as in many seasonings and other condiment as well.
6. Limit the sizes of portions. As a general rule, one serving is plenty of any food. But we often forget what a specific serving for any particular food really is â and it's often less than we think. Until you are familiar with portion sizes for foods, read labels to determine the amount a serving. If you are still unsatisfied or hungry after you have eaten your meal, eat fresh vegetables or fruits as an alternative of a second helping of meat or carbohydrates.
7. You can actually eat a treat but only occasionally. If you constantly feel deprived of the food you really want you are more likely to stop the heart healthy diet and go back to the unhealthy lifestyle you previously had. To prevent this, eat your favorite food occasionally, but don't overdo it. Potato chips or ice-cream should not affect your diet that adversely unless you use it as an excuse to go back to that way of eating almost all the time.
8. Try to Keep a journal or something to write on. When you start your healthy heart diet, you should jot down what you did for exercise, what you have eaten, and you general evaluation of how you feel at the end of the day. Doing that will then help you in knowing the food that made you feel better or best.
9. Plan your meals. Planning your meals ahead of time will be one of the most helpful things you do to prevent making bad food choices. You can even plan several menus that you can choose from for meals. If the ingredients for each part of the menu are included, this makes grocery shopping easier as well. You are then less likely to have an impulse shop after you have a written or noted list and if you are not hungry.
A heart healthy diet will most likely need some getting used to but your body will eventually start craving fresh, whole foods and stop craving unhealthy ones. Sticking to the plan will be worth it for your health and that of your family. Convincing and getting your whole family to be involved in the diet will greatly boost your odds of success in staying on the diet.