Eight tips to prevent heart disease with a good diet

The important thing is to know which foods you should include in a healthy diet and which you should limit

Diet is essential to maintain heart health. (Pixabay)

 

Although you probably know that eating certain foods can increase your risk of heart disease, it is often difficult to change your eating habits. Whether you've been eating unhealthy for several years or just want to adjust your diet, here are eight tips for a heart- healthy diet . 

1. Control portion sizes

How much you eat is just as important as what you eat. If you overload the plate, you eat very quickly and do not stop until you feel full, you are probably consuming more calories than you should. Often times, the portions served in restaurants are more than anyone needs.

Use a small plate or bowl to help you control your portions. Eat larger servings of nutrient-dense, low-calorie foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as fast, refined, or processed foods. With this strategy you can get your diet, heart and waist in shape. 

Keep track of the number of servings you eat. The recommended number of servings per food group may vary based on the specific dietor the guidelines you are following. A serving size is a certain amount of food, defined by common measurements, such as cups, ounces, or chunks. For example, a serving of pasta is about 1/3 to 1/2 cup or the size of a hockey puck. A serving of meat, fish, or chicken is 2 to 3 ounces (55 to 85 g), or about the size and thickness of a deck of cards. Knowing how to determine portion sizes is a learned skill. You may need to use measuring cups and spoons or a scale until you find that you can determine portion sizes without help.

It is important to distribute the portions of the food in a proper way. (Pixabay)

2. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants and plant foods, contain substances that can help prevent cardiovascular disease.Eating more fruits and vegetables can help you reduce your intake of caloric foods, such as meats, cheese and snacks. 

Including vegetables and fruits in your diet can be easy. Store washed and cut vegetables in your refrigerator for quick snacks. Keep fruits in a bowl in the kitchen to remind yourself to eat them. Choose recipes that have vegetables or fruits as the main ingredients, such asstir-fry vegetables or fresh fruits mixed in salads.

Fruits and vegetables to choose from	Fruits and vegetables to limit
Fresh or frozen fruits and vegetables Low sodium canned vegetables Canned fruits packed with juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruits packed with heavy syrup Frozen fruits with added sugar

 

 

3. Choose whole grains

Whole grains are a good source of fiber and other nutrients that play an important role in regulating blood pressure and in heart health. To increase the amount ofwhole grains in a heart-healthy diet, substitute refined grain products. Or, go ahead and try a different whole grain cereal, like whole wheat farro, quinoa, or barley.

Grain products that you can choose	Grain products you should limit or avoid
Whole wheat Whole wheat bread, preferably 100 percent whole wheat bread or 100 percent whole wheat bread High-fiber cereal, containing 5 g of fiber or more in a serving Whole grains, such as brown rice, barley, or buckwheat (kasha ) Wholegrain pasta Oats (machine cut or regular)	Refined white flour White bread muffins (ponquecitos, muffins) Frozen waffles Cornbread Donas Galletitas Pan fast Cake Cakes Egg noodles Popcorn with butter cookies with high fat content

 

 

4. Limit your intake of unhealthy fats

Limiting the amount of saturated fat and trans fat you eat is an important step in lowering your blood cholesterol and lowering your risk of coronary artery disease. A high level of cholesterol in the blood can cause a build-up of platelets in the arteries, called “atherosclerosis”it can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to consume as part of a healthy diet:

Type of fat	Recommendation
Saturated fats	No more than 5 to 6 percent of total daily calories, or no more than 11 to 13 g of saturated fat if you follow a 2,000 calorie per day diet
Trans fat	Avoid them

You can reduce the amount of saturated fat in your diet removing fat from meat or choosing lean meats with less than 10 percent fat. Plus, you can add less butter, margarine, and fat when cooking and serving.

You can also use low-fat substitutes when possible to eat a heart-healthy diet. For example, season the baked potato with sauce withlow sodium content or low-fat yogurt instead of butter, or use sliced ​​whole fruit or a low-sugar fruit spread on toast instead of margarine.

It is also recommended that you check the information labels of some cookies, cakes, icings, crackers, and potato chips. Many of these foods - even those that say "reduced fat" - can be made with oils that contain trans fats. One indication that a food contains some trans fat is the use of the phrase "partially hydrogenated" in the ingredient list.

When using fats, choose monounsaturated fats, like olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts, and seeds, are also a good choice for a heart-healthy diet. When used in place of saturated fats, monounsaturated and polyunsaturated fats can help lower your total blood cholesterol level. But it is essential that you be moderate.All types of fat are high in calories.

An easy way to add healthy fats (and fiber) to your diet is to eat ground flax seeds. Flax seeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have shown that flax seeds may help some people lower cholesterol, but more research is needed. You can grind the seeds in a coffee grinder or food processor and mix a teaspoon into yogurt, applesauce, or hot cereal.

What fats to choose	What fats to limit
Olive oil Canola oil Vegetable and nut oils Margarine, without trans fat Margarine that lowers cholesterol, such as Benecol, Promise Activ or Smart Balance Nuts, seeds Avocados	Butter Butter Bacon fat Heavy sauce Cream sauce Non-dairy substitutes for cream Hydrogenated margarine and fat Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm kernel oils

 

 

5. Choose low-fat protein sources

Lean meats, poultry, and fish, low-fat dairy products, and eggs are the best sources of protein. But pay attention and choose lower-fat options like skim milk instead of whole milk and skinless chicken breasts instead of fried chicken burgers.

Fish is rich in Omega 3. (Pixabay)

Fish is another excellent alternative to replace high-fat meats. Ycertain types of fish are high in omega-3 fatty acids, which can lower blood fats called “triglycerides”. The fish with the highest amounts of omega-3 fatty acids are cold-water fish, such as salmon, mackerel, and herring. Other sources are flax seeds, walnuts, soybeans, and canola oil.

Legumes (beans, peas, and lentils) are also good sources of protein, contain less fat and no cholesterol, making them good substitutes for meat. By replacing animal proteins with plant proteins (for example, a soy or bean burger instead of a meat one), you will reduce your fat and cholesterol intake and increase your fiber intake.

Preferable proteins	Proteins to limit or avoid
Low-fat dairy products, such as low-fat or low-fat (1 percent) milk, yogurt, and cheese Eggs Fish, especially cold-water fatty varieties, such as salmon, Skinless poultry, Legumes, and soy products soy, such as hamburgers and tofu Lean ground meats	Milk and other whole dairy products Organ meats , such as liver Fatty and mixed meats Rack of ribs Hot dogs and sausages Bacon Fried or battered meats

 

 

6. Reduce sodium in your meals

Eating too much sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium intake is an important part of a heart-healthy diet. The American Heart Association recommends the following:

• Healthy adults should consume no more than 2,300 milligrams (mg) of sodium per day (about a teaspoon of salt)
• Most adults should have less than 1,500 mg of sodium per day

While adding less salt to food when it's already served or while cooking is a good first step, most of the salt you eat comes from canned or processed foods, such as soups, baked goods, and frozen foods. Prefer tofresh food and prepare the soups yourself and stews are measures that can help you reduce the amount of salt you consume.

If canned soups and prepared foods are practical for you, choose those with reduced sodium content. Be careful with foods that claim to be lower in sodium, as they are seasoned with sea salt instead of regular table salt, and sea salt has the same nutritional value as common salt.

Another way to reduce the amount of salt you consume is to pay attention when choosing seasonings. Many seasonings offer a reduced sodium version, and salt substitutes can add flavor to your food with less sodium.

Low-salt products you should choose	High-salt products that you should limit or avoid
Herbs and spices Seasoning mixes without salt Canned soups or prepared foods with reduced salt content Seasonings in their reduced salt versions, such as soy sauce and reduced salt ketchup	Table salt Canned soups and prepared foods, such as frozen meals Tomato juice Condiments such as ketchup, mayonnaise, and soy sauce Restaurant meals

 

 

7. Plan Ahead: Create Daily Menus

You know which foods to include in a heart-healthy diet and which to limit. Now is the time to put your plan into action.

Create daily menus using the six strategies listed above. When choosing foods for every meal and snack, prefer vegetables, fruits, and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Monitor portion sizes and add variety to your menu options.

Planning your menu is important. (Pixabay)

For example, if you eat grilled salmon one night, have a black bean burger the next night. This helps you ensure that you are getting all the nutrients your body needs. Variety also makes your meals and snacks more interesting.

 

8. Treat yourself once in a while

You can indulge in a treat from time to time. A candy bar or a handful of potato chips won't derail your heart-healthy diet. But don't let it become an excuse to abandon your healthy eating plan. If this abuse becomes the exception rather than the rule, over time you can make up for things.The important thing is that you eat healthy foods most of the time.

Incorporate these eight tips into your life, and you'll discover that heart-healthy eating is something you can do and enjoy. With a little planning and a few simple replacements, you can eat with your heart in mind.

Mayo Clinic