Steps To Avoid Heart Disease

by Richard Lawrence SEO

Choose low-fat protein sources

Lean meats chicken and fish; Low-fat dairy and eggs are some of the best sources of protein. Choose lower-fat options, such as skinless chicken breasts instead of fried chicken patties and skim milk instead of whole milk.

Fish is a good alternative to high-fat meats. Some types of fish are rich in omega-3 fatty acids, which can lower fats called triglycerides. You'll find the largest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel, and herring. Other sources are flaxseed, walnuts, soybeans, and canola oil.

Legumes, such as beans, peas, and lentils, are also good sources of protein that are low in fat and contain no cholesterol, making them good substitutes for meat. Replacing animal protein with plant protein, for example, a soy or bean burger instead of a burger will reduce fat and cholesterol intake and increase fiber intake.

Reduce salt (sodium) in food

Eating too much salt can cause high blood pressure, a risk factor for heart disease. Limiting salt (sodium) intake is an important part of a heart-healthy proper diet. The American Heart Association recommends the following:

Healthy adults consume no more than 2,300 milligrams (mg) of sodium per day (about a teaspoon of salt)

That ideally, most adults should consume no more than 1,500 mg of sodium per day

While reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods, and frozen dinners. Eating fresh foods and homemade soups and stews can reduce the amount of salt you consume.

If you like the convenience of canned soups and ready meals, look for those that contain no added salt or are low in sodium. Beware of foods that claim to be low in sodium, because they are seasoned with sea salt instead of regular table salt (sea salt has the same nutritional value as regular table salt).

Another way to reduce the amount of salt you consume is to choose carefully the seasonings you use. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to food with less sodium.

Plan ahead: Create daily menus

You know which foods to add to your heart-healthy diet and which to limit. It's time to put your plans into action.

Create daily menus using the six strategies mentioned above. When selecting foods for each meal and snack, emphasize vegetables, fruits, and whole grains. Choose lean sources of protein and healthy fats, and limit salty foods. Keep an eye on portion sizes and add variety to your menu options.

For example, if you have grilled salmon one night, try a black bean burger for the next dinner. This helps ensure that you get all the nutrients your body needs. The variety also makes your meals and snacks more interesting.

Treat yourself once in a while

You can afford a treat every now and then. A candy bar or handful of chips won't derail your heart-healthy diet. But don't let it become an excuse to abandon your healthy eating plan. If this abuse becomes the exception, rather than the rule, you will eventually be able to make up for things. The important thing is that you eat healthy foods most of the time. Read more

Incorporate these eight tips into your life, and you'll find that heart-healthy eating is something you can do and enjoy. With a little planning and a few simple substitutions, you can eat with your heart in mind.