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Nutrition Tips to Reduce the Risk of Heart Disease

When trying to control your risk of heart disease, one thing you can always control is your diet. You may not have control over your genes, but one thing you can do right now is to be mindful of what you eat and reap the benefits of a healthier and happier life.

A heart-healthy eating plan includes fruits, vegetables, whole grains, low-fat dairy products, fish, poultry and lean meats. That’s easy enough, but knowing what foods, fats and grains are what kind of information to digest.

When it comes to fruits and vegetables the recommendation is to have five or more servings per day. It is best to stick to whole fruits and vegetables and stay away from canned varieties. Canning wastes the nutrients in vegetables that you don’t need. Canned fruit has added sugar. Sugar is naturally present in fruits and adding more to you can be very beneficial. If you choose canned fruit, try to stick to the fruit juice-flavored variety.

Whole grains are an important part of a heart-healthy diet. Remember that the more processed the grain the less nutritious it is. Keep foods close to the original source. Processed flours and grains do not add to the diet but increase blood sugar levels. If something says on the package that it is enriched with whole grains it means it is not whole grain. Read the package carefully.

Low-fat or fat-free dairy products are a great addition to your heart-healthy diet. Stick to low-fat varieties of dairy products, but when it comes to fish, go for the fatty varieties. The fat in fish is the type of fat we need in our heart healthy diet. You should try to have fish two nights a week in your weekly menu. When it comes to food try skinless chicken and other lean meats you can find. It reduces the heart-damaging fat in your diet.

When it comes to saturated and trans fats in our diet it is important to limit their intake as much as possible. Choose fats with two grams or less of saturated fat per tablespoon. This is a good rule of thumb for reducing the amount of fat in your diet.

While you’re there, get outside and exercise. Thirty minutes of exercise seven days a week. It’s completely free and takes a lot of time. You should try to balance the amount of calories you eat with the amount of calories you need for energy. And if you’re trying to lose weight you need to burn more calories than you eat. That’s really easy.

Make these simple changes in your diet and you’ll feel better and healthier at the same time. Get some exercise in, it will not only make you feel better but also make you feel better. It’s all up to you.

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