Feed Your Heart

Anyone else agree?
 

In recent years, I've tried just about every diet out there. Most seem to work for a while, then as soon as you stop them and try to eat normal again, BOOM! The weight you lost comes back with vengeance. As such, I decided instead of "dieting" with whatever the latest craze is, I would adopt a health eating lifestyle, one that will be sustainable and not result like all the others.  I chose a heart healthy eating guide not only for myself, but for my family members (you can read all about my family's heath history on my HubPage [http://sarahhurst.hubpages.com/]).

Do you want to adopt a heart-healthy diet but aren't sure where to start? Here I've listed 8 heart-healthy diet tips to help prevent heart disease. Changing your eating habits can be tough as no one likes to feel deprived or afraid to eat something that they really like and enjoy. I suggest starting with just 1 of these 8 steps to kick-start your way toward a heart-healthy diet. A few small changes can make a big difference! Your heart and your waistline with thank you!

1. Watch your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill (one I still have trouble with), so use measuring cups and spoons until you're comfortable with your judgment.

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals as well as being low in calories and rich in fiber. Vegetables and fruits also contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.

3. Eat better (whole) grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and health. Make simple substitutions for refined grain products using whole grain ones or try a new whole grain like couscous, quinoa or barley. You may find you like those even better!

4. Limit unhealthy fats and cholesterol

Limiting how much saturated and trans fats you eat are an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. The best way to do this is to limit the amount of solid fats (think butter, margarine, shortening). A super easy way to reduce the amount of saturated fat is by trimming fat off your meat or just choosing leaner meats!

5. Choose low-fat protein sources

Eating pounds of bacon isn’t good for anyone. Lean meat, poultry and fish, low-fat dairy products, and egg whites or egg substitutes are some of your best sources of protein. Choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties for the best benefits. Also, beans, peas and lentils are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. I discovered lentils by accident and now I really like them.

6. Reduce the salt in your food

Reducing the amount of salt you add to food before you eat it or while cooking is a great first step, but also watch for hidden salt. Much of the salt we eat comes from canned or processed foods (most often soups and frozen dinners). Less processing i.e. fresher foods and making your own soups and stews can reduce the amount of salt you eat.  If you like the convenience of canned soups and prepared meals (like I do), look for ones with reduced sodium.

7. Plan ahead

This is hard one for me to follow as I always seem to get busy and forget to create daily menus. Now that the steps are apparent, you should know what foods to feature and which ones to limit. When selecting foods for each meal and snack try to emphasize vegetables, fruits and whole grains (I sneak them in any time I can). Also,  choosing lean protein sources and limiting high-fat and salty foods is a great idea. Don’t forget to watch your portion sizes and add variety to your menu choices.

8. Indulge once in a while

A candy bar or handful of potato chips won't derail your heart-healthy diet. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time! It will make that candy bar an even sweeter, well-deserved treat! I started my Independence Day celebrations with a red, white, and blue cupcake (after 2 hours in the gym, of course)!