Choose Healthy Carbohydrate Sources
Stay away from sugary foods like candy, cookies, cakes, and pastries. A high sugar diet will increase your triglycerides and won't help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.Choose Health Protein Sources
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohydrates and fats.While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When you eat red meats, choose low fat cuts and remember that one serving is only about two or three ounces. Eat fish at least three times per week and eat plant proteins every day.
Use Healthy Cooking Methods
Sauteeing and stir-frying with a little olive oil or canola oil are great methods, but don't dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings.Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully. A lot of canned foods contain huge amounts of sodium.Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as five slices of bread. In order to eat a healthy diet you need to understand portion sizes. A serving of meat is about the size of a deck of playing cards and a serving of starchy foods such as pasta or potatoes is about the size of a baseball. Green vegetables and salad items can easily be about the size of two handfuls, just be sure to not overdo any dressings or sauces.As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.
Sources: Mozaffarian D. "Effects of Dietary Fats versus Carbohydrates on Coronary Heart Disease: A Review of the Evidence." Curr Atheroscler Rep. 2005 Nov;7(6):435-445
Brown L, Rosner B, Willett WW, Sacks FM. "Cholesterol-lowering effects of dietary fiber: a meta-analysis." Am J Clin Nutr. 1999 Jan;69(1):30-42
Macgregor GA, He FJ. "Importance of controlling blood pressure." Climacteric. 2005 Oct;8 Suppl 3:13-8.
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