Be food smart for your heart
Having a heart healthy diet does not mean sacrificing tasty foods. It means being smart with food choices and adding a little creativity along the way.
When snacking, choose foods that are nutrient dense by pairing lean proteins with fiber-rich foods and healthy fats. Some examples are:
1) A hardboiled egg and one-quarter of an avocado
2) An ounce of low-fat cheese with an ounce of nuts
3) Nonfat Greek yogurt with a small serving of fruit and a tablespoon of nuts
4) Two tablespoons of nut butter with whole-grain crackers
When preparing meals, choose low sugar, low sodium (salt), and high fiber foods. Fiber not only reduces heart disease, it also lowers the risk of diabetes and intestinal issues such as diverticulitis, constipation, and colon cancer. Choose healthy fats like omega-3 fats found in fatty fish (salmon, tuna, trout), walnuts, flax seeds, and canola oil. Avoid saturated and trans fats as much as possible. These are found in fatty meats, whole milk products, cheese, margarine, butter, and other shortenings.
Finally, consider eating smaller-sized meals every three to four hours. This will help you feel full and prevent you from grazing on foods that are not so healthy. Remember, eating more fruits, vegetables, and whole grains is one of the best things you can do for your overall health.
For more information go to www.heart.org and www.nutrition.gov
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