Heart Healthy Eating
posted on: 08/05/2013
A healthy diet can help keep your heart pumping strong. A good start is to combine portion control and the proper foods. Each meal should be 50% fruits or vegetables, 25% lean protein and 25% whole grains. Also, keeping track of your total calories can help you avoid overeating.
Here are a few ingredients for a heart-healthy diet:
Omega-3 fatty acids are healthy fats found in fish and nuts. Replacing unhealthy fats in your diet is fairly simple. Try using sunflower oil in place of margarine, or eating salmon in place of steak. Omega-3 fatty acids are also found in nuts, soybeans, oatmeal, and ground flax seed, which can be put into yogurt, salads and smoothies.
Phytochemicals also provide protection against heart disease. These natural compounds are found in fruits, vegetables, beans, grains, and other plants. Some great sources include berries, tomatoes, spinach, carrots, and broccoli.
Fiber can help lower your risk of high cholesterol, high blood pressure and heart disease. Foods high in fiber include oats, whole grains, some fruits and vegetables, beans, and barley.
Don't forget, routine exercise plays an important part in heart health, too. When paired with a heart-healthy diet, it's a winning combination. Talk with your ProMedica Physician to learn more about your heart health.
View our Healthy Cooking with ProMedica: Korean BBQ Beef recipe here.
View the Korean BBQ Beef recipe ingredients and directions here.
Read more articles in our Heart & Vascular Newsletter.