Discover 8 simple steps for heart-healthy eating, including portion control, incorporating fruits and veggies, selecting whole grains, limiting unhealthy fats, and reducing sodium intake for better cardiovascular health.
Thinking about heart health can feel overwhelming, right? Like, where do you even start when it comes to food? We get it. Sometimes, the smallest changes can make a big difference.
That’s why we’re going to break down how to eat your way to a healthier heart, step by step. Sounds good?
- Control Portion Sizes
- Eat More Fruits and Vegetables
- Select Whole Grains
- Limit Unhealthy Fats
- Choose Low-Fat Protein Sources
- Reduce Sodium (Salt) Intake
- Plan Your Meals
- Allow Yourself Occasional Treats
It’s often said that you can reduce your risk of heart disease by making some dietary changes. Seriously, tweaking your eating habits can have a major impact. Maybe you’ve been eating unhealthy for years or perhaps you just want to improve your diet, either way, here are eight tips for a heart-healthy diet. We’ll explore this more!
Control Portion Sizes
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 taking in more calories, fat, and cholesterol than you should. Portion control is key not just for your heart but for overall health you know? Use a small plate or bowl when you’re at home. And when eating out, choose smaller portions or split a dish with a friend.
Eat More Fruits and Vegetables
Vegetables and fruits are good sources of vitamins and minerals. Plus they’re low in calories and rich in dietary fiber. Fruits and veggies, like, they contain substances found in plants that may help prevent cardiovascular disease. We aim for at least five servings of fruits and vegetables a day! Keep visible reminders on your table top, in your refrigerator, and on your work desk.
Select Whole Grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Fiber, um, it helps control cholesterol and blood sugar levels too. Think whole-wheat flour, oatmeal, brown rice and barley. Refined grains like white bread, white rice and pastries have less fiber. We try to make at least half our grains whole grains, how about you?
Limit Unhealthy Fats
Limiting saturated and trans fats is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. High blood cholesterol can lead to a buildup of plaques in your arteries, increasing your risk of heart attack and stroke. Saturated fats, found primarily in red meat and full-fat dairy products, raise total cholesterol. We try to reduce our intake to less than 6% of our total daily calories. Trans fats, sometimes found in fried foods, and baked goods, also raise cholesterol levels. Honestly, reading food labels is a game-changer here.
Choose Low-Fat Protein Sources
Lean meat, poultry and fish, low-fat dairy products and eggs are among our best sources of protein. But be careful to choose lower fat options, like skinless chicken and skim milk. Legumes — beans, peas, lentils — also are good low-fat, high-protein sources. Replacing some meat with legumes is a great way to reduce your intake of fat and cholesterol and increase your fiber intake. I remember swapping out ground beef for lentils in my spaghetti sauce once – total game changer!
Reduce Sodium (Salt) Intake
Eating too much sodium can lead to high blood pressure, a major risk factor for cardiovascular disease. Reducing sodium intake is an important part of a heart-healthy diet. Most healthy adults should have no more than 2,300 milligrams (mg) of sodium a day. That’s about a teaspoon of salt. Reading food labels to check the amount of sodium in processed foods is so important. And try using herbs and spices to flavor food instead of salt.
Plan Your Meals
You’re in control when you cook for yourself, right? Planning your meals and snacks helps you make sure you’re eating a balanced diet. Think about including more fruits, vegetables and whole grains. It’s definitely easier to stick to your heart-healthy diet when you’ve got a plan.
Allow Yourself Occasional Treats
We all deserve a treat now and then! Depriving yourself of the foods you love can backfire. Allowing yourself a small treat occasionally is perfectly fine – it’s all about balance and moderation. Now and then I treat myself, guilt-free!
“I started making small changes, like switching to whole grains and using less salt. Over time, these little tweaks really added up. I feel so much better now, and my doctor is thrilled with my progress!”
“Honestly, I thought eating healthy meant giving up all my favorite foods. But I’ve learned it’s about balance. I still enjoy treats, just in moderation. Meal planning has been a game-changer for me.”
FAQ, Myth & Facts
Is all fat bad for my heart?
Nope! Unsaturated fats, like those found in avocados, nuts, and olive oil, can actually be good for your heart. It’s the saturated and trans fats you want to limit.
Does salt really make that big of a difference?
You bet. Excessive sodium can lead to high blood pressure, putting extra strain on your heart. Small reductions in salt intake can have a surprisingly large impact.
So, we’ve covered a lot, huh? And it’s all about making sustainable changes, not overnight miracles. Start small, be consistent, and listen to your body. Our heart will thank us for it in the long run.
