Maintaining a healthy diet contributes to weight management and controls cholesterol, blood pressure, and blood sugar. Here are tips for making heart-healthy food choices:
- Choose Wisely:
- Opt for plant-based, low-fat, low-salt, and low-added-sugar diets.
- Embrace high-fiber whole grains.
- Prioritize lean protein and foods rich in omega-3 fatty acids (flaxseed, salmon and other fish, certain oils and nuts).
- Read Food Labels:
- Utilize nutritional information on packaging, focusing on calories, sodium, cholesterol, fat, sugars, and key vitamins.
- Mind Your Portions:
- Be aware of portion sizes, especially in restaurants.
- It may be helpful to visualize plate divisions and measure out portions of healthy foods for the week.
- Learn Healthy Cooking:
- Avoid frying and substitute unhealthy fats with healthier options.
- Prepare meals from scratch, limiting processed foods with hidden sodium and sugars.
- When you do eat out, try to reduce your calories, salt and fat by asking for:
- No added butter or salt.
- The salad dressing on the side (and not mixed already).
- Half of the portion to be boxed up before the server plates it for you.
- Limit Alcohol:
- Follow expert recommendations: one drink a day for women, two for men.
- Don’t Shop Hungry:
- Avoid unhealthy impulse buys by grocery shopping on a full stomach.
- Keep a Food Diary:
- Track eating patterns to make informed, healthy changes.
- Ask for Help:
- Consult health professionals or nutritionists for personalized calorie recommendations and realistic eating plans.
- Involve family members to support your healthy diet journey.
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