Making Healthy Food Choices For Heart Health

You might have had your heart broken by love but you don't want it to happen as the result of heart disease. There are a number of ways you can change your eating habits and...

You might have had your heart broken by love but you don’t want it to happen as the result of heart disease. There are a number of ways you can change your eating habits and start making healthy food choices for the best heart health possible. Theoretically, you may know the best choices but you have to put those theories into practice to see good results.

A heart healthy eating plan is not boring and all nuts and twigs like you might imagine. It can be quite delicious and definitely varied. Following the basic food pyramid, you need plenty of fruits and vegetables along with whole grains, low fat dairy, lean meats and fish. However, some choices within the food pyramid may not necessarily be the best thing for you so you need to make smart choices and know which foods within the food pyramid are your best options.

Up close and personal with fats

Choose foods that are low or absent of saturated and trans fats. These will not only add fat pounds to your body but also raise your cholesterol levels. Look for foods with monounsaturated and polyunsaturated fats. Nuts, olive oil and other vegetables oils are rich in these types of fats and while healthier, should still be consumed sparingly.

When eating meats, you will need to remove the fatty parts and skin as this will remove most of the saturated and trans fats. Select lean meats such as chicken or turkey breast, beef and pork with little marbling or go for fish instead. Pass over processed sandwich meats, organ meats that are high in cholesterol and bake or grill over frying.

Choosing fish a few times a week is optimal as many varieties are rich in omega-3 fatty acids which help lower heart disease risk by keeping arteries clear. Salmon, mackerel, herring and trout are great examples and should be baked, grilled or broiled for maximum health.

Hydrogenated oils are super bad for your diet as they are high in trans fats. These hydrogenated oils are often found in bought cookies, cakes and other goodies. Make your own sweets so that you can control the ingredients in them.

Salt, sugars, cholesterol and more

Choose dairy products that are either 2% milkfat or fat free as the whole milk products increase your fat intake considerably. Lower your cholesterol intake as your body often produces its own and does not need the extra you eat. Lower your salt intake as it can cause you to retain water which in turn raises your blood pressure and can contribute to heart disease. Sugars are simple carbohydrates which help you gain weight easily and have no nutritional value.

Fiber is an important part of a heart healthy diet. It is broken up into two categories – soluble and insoluble. While both are important, it is the soluble fiber that shows great promise in lowering your cholesterol levels as well as reduce the risk of heart disease.

The most important thing you can do is shop when you have plenty of time to spare so that you can read food labels. You want to ensure the food you are getting is indeed what the packaging is touting it to be. Taking your time will allow you to find the best choices in produce as well. Remember, spending the time now to eat right saves you the extra time, effort and expense that you would incur if you were diagnosed with heart disease.

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