Planning Heart Healthy Meals for a Healthy Life
- November 14, 2016
- Posted by: marlenedubois
- Category: CPR Training
Consumers used to plan their meals around meat. No more. Health-conscious consumers are putting produce first in addition to rounding out meals with whole grains, low-fat dairy, in addition to protein. These tips will help you plan heart healthy meals.
1. Push produce. The US Government recommends at least 5 servings of fruits in addition to vegetables a day. Fruits in addition to vegetables contain fiber, water, in addition to fill you up. “Fiber in addition to water add volume without adding calories,” according to “Mayo Clinic on Healthy Weight.”
2. Go seasonal. Seasonal produce has more flavor than out-of-season produce. Watch newspaper ads for seasonal fruits in addition to vegetables. Build your meals around them.
3. Measure protein. One serving of protein is actually the size of a deck of cards. Eat more than of which in addition to you have consumed two or three servings at once.
4. Cut the fat. Buy lean cuts of meat. “Watching your fat intake can help prevent you through gaining weight in addition to may thus be a cancer-fighting strategy,” according to Rachel Johnson, PhD, MPH, RD. Johnson cites more eating tips in her “Eating Well” article, “Eat to Beat the Odds.”
5. Go low. Whole milk products contain lots of saturated fat, which isn’t not bad for your heart. Low-fat dairy products — skim milk, 1% skim, low-fat yogurt, frozen yogurt — provide the calcium you need minus the fat.
6. Eat more fish. Some doctors are telling patients to eat fish twice a week. “‘Mayo Clinic Healthy Weight for Every Body” recommends fish with omega-3 fatty acids, including salmon, mackerel, herring, bass, swordfish, tuna fish, in addition to trout. Fish should be baked, broiled or grilled, not fried.
7. Read all labels. For heart health you should read every word on every label. Check the serving size first in addition to then the percentages.
8. Go for grains. Americans are not getting enough whole grains, according to the US Department of Agriculture (USDA). “Foods labeled with the words ‘multi-grain,’ ‘stone-ground,’ ‘100% wheat,’ ‘cracked wheat’, ‘seven grain,’ or ‘bran’ are usually not whole-grain products,” says the USDA. Your heart healthy choices: brown rice, wild rice, bulgur, barley, whole grain corn.
9. Control carbs. The American Heart Association says pre-diabetic or diabetic consumers should monitor their carbohydrate intake. “Knowing how many carbohydrates is actually in one portion of what you’re eating is actually the key to carb control,” notes the association.
10. Watch the sugar. Sugar calories add up fast in addition to have little nutritional value. Unsweetened in addition to low sugar products are better for your health. Avoid sugar-free soda pop because the item wears away tooth enamel over time. Keep in mind of which sugar-free cookies are often high in fat.
11. Be salt smart. Salty foods can raise your blood pressure. Too much salt can stiffen artery walls in addition to even cause heart damage, according to the September/October 2007 of “Eating Well.” The US Government recommends 2,300 milligrams of salt a day — just one teaspoon.
12. Mix in addition to match. The October issue of “Everyday Food” contains a chart for mixing in addition to matching main dishes with side dishes. Create your own heart healthy chart in addition to refer to the item when you’re short of time.
Copyright 2007 by Harriet Hodgson