Eating for your heart

 So, you've been recommended to follow a heart healthy diet by your doctor, whether it's because you have a recent diagnosis of heart disease or you're at risk or maybe you just want to prevent heart disease from developing later in life. Without speaking with a registered dietitian, it can be daunting to start a new diet, especially one that you want to incorporate into your lifestyle. You should also be exercising regularly, as both diet and exercise are two areas that can help control or prevent heart disease. There are key components to a heart healthy diet, which are as follows. 

• Consume more whole grains, fruits, vegetables, lean protein, and fat free or low-fat dairy products
• Limit unhealthy fats, such as saturated fats, trans fats, and cholesterol
• Limit daily sodium intake - tips to help limit salt intake are to decrease intake of processed or packaged foods and don't salt your foods during or after cooking. Use a salt substitute or other dried spices and herbs to add flavor to your food without the salt!
• Increase intake of healthy fats, such as monounsaturated and polyunsaturated fats - examples of healthy fats are avocadoes, olive oil, salmon, flax seeds, and walnuts
• Increase fiber intake- Fiber helps lower your cholesterol levels by binding to cholesterol in the body for excretion. 

Here are some cooking tips to help get you started in the kitchen. 

• Make your own salad dressings with olive oil or flaxseed oil
• Bake your food instead of frying
• Add walnuts, almonds, or pecans for a crunchy salad topping instead of croutons 
• Eat the whole fruit instead of removing the skin or drinking juices for added fiber
• Choose whole grains instead of refined grains for added vitamins, minerals, and fiber
• Cut back on processed meats and red meats, consume more fish, chicken, turkey, eggs, tofu, lentils, tempeh, and beans for protein
• Read food labels for the sodium content, and if you buy canned soup opt for low sodium or sodium free

Comment on this post with any questions or for additional tips for following a heart healthy diet!