How To Eat Healthy For A Healthy Heart 💗

A lot of our diet nowadays contains large amounts of fat. Since fats are linked to heart diseases you should take steps to avoid them. The type of fats to avoid are saturated and trans fats which are bad for the heart and lead to increase cholesterol levels in the body.

1. Control your portion size

How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.

Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.

Keep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you’re following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment.

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 or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.

Featuring vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you’ll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.

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

3. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.

Grain products to choose Grain products to limit or avoid
  • Whole-wheat flour
  • Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
  • High-fiber cereal with 5 g or more fiber in a serving
  • Whole grains such as brown rice, barley and buckwheat (kasha)
  • Whole-grain pasta
  • Oatmeal (steel-cut or regular)
  • White, refined flour
  • White bread
  • Muffins
  • Frozen waffles
  • Corn bread
  • Doughnuts
  • Biscuits
  • Quick breads
  • Cakes
  • Pies
  • Egg noodles
  • Buttered popcorn
  • High-fat snack crackers

4. Limit unhealthy fats

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:

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

You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

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

Fats to choose Fats to limit
  • Olive oil
  • Canola oil
  • Vegetable and nut oils
  • Margarine, trans fat free
  • Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
  • Nuts, seeds
  • Avocados
  • Butter
  • Lard
  • Bacon fat
  • Gravy
  • Cream sauce
  • Nondairy creamers
  • Hydrogenated margarine and shortening
  • Cocoa butter, found in chocolate
  • Coconut, palm, cottonseed and palm-kernel oils

5. Choose low-fat protein sources

Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.

Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.

Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.

Proteins to choose Proteins to limit or avoid
  • Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese
  • Eggs
  • Fish, especially fatty, cold-water fish, such as salmon
  • Skinless poultry
  • Legumes
  • Soybeans and soy products, such as soy burgers and tofu
  • Lean ground meats
  • Full-fat milk and other dairy products
  • Organ meats, such as liver
  • Fatty and marbled meats
  • Spareribs
  • Hot dogs and sausages
  • Bacon
  • Fried or breaded meats

6. Reduce the sodium in your food

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

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

Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.

If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt.

Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.

Low-salt items to choose High-salt items to limit or avoid
  • Herbs and spices
  • Salt-free seasoning blends
  • Reduced-salt canned soups or prepared meals
  • Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
  • Table salt
  • Canned soups and prepared foods, such as frozen dinners
  • Tomato juice
  • Condiments such as ketchup, mayonnaise and soy sauce
  • Restaurant meals

7. Plan ahead: Create daily menus

You know what foods to feature in your heart-healthy diet and which ones to limit. Now it’s time to put your plans into action.

Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.

For example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you’ll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.

8. Allow yourself an occasional treat

Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet. But don’t let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you’ll balance things out over the long term. What’s important is that you eat healthy foods most of the time.

Incorporate these eight tips into your life, and you’ll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.

Chocolate Peanut Butter Softserve

Ah it’s the weekend–we did it!

Here on my end I couldn’t have done it without my new favorite soft serve flavor, brought upon by an “ah-ha” moment Tuesday night: Chocolate Peanut Butter.

Before I turned all health-foodie I was a peanut butter addict! Then after realized that most store bought peanuts are fungus-ridden, pesticide driven, genetically modified crops, I started to lay off the legume (not actually a nut!) and explore other nut and seed butters instead.

But sometimes nothing quite hits the spot like the traditional peanut-smoothness. And I can totally justify this recipe because it’s only 1 Tbs of peanut butter a serving and is way better for you than a store bought peanut butter ice cream would be. I’d love to try this with almond butter–but I just don’t think almonds have an as distinguished taste.

This recipe is rightout miraculous.

Chocolate Peanut Butter Softserve (serves 2):
2-3 frozen banana chunks
2  Tbs peanut butter (smooth or chunky)
2 Tbs agave nectar
2 Tbs raw cacao powder
1/2 tsp vanilla abstract (make sure your brand is pure and doesn’t have added corn syrup or sweetener)
Cacao nibs and goji berries for garnish.
Blend together in food processor. Garnish.

Bananas will never look the same again.

What are your thoughts on peanut butter versus other nut/seed butters? Do you discriminate or favor certain combos?

On the Hill

Today was a memorable day for me here in Washington DC as I took to Capitol Hill to lobby for more cancer research funding. It was a beautiful day, a warm 85 degrees, an aggressive wind, and clear blue skies–a beautiful backdrop for the survivors and advocates fighting for survival and congressional consistency.

 

I met with 3 CT congressional staff and while the survivors told their story and shared the numbers, I sat with the grilling eyes letting them know we mean business. Lobbying for cancer research is harder than you might think, because while everyone is against cancer, it’s a tough economical time for the country and congress has to make tough decisions with a limited budget. The representatives are also exhausted after the healthcare overhaul so any more work seams daunting.
But it was our job to have our voice heard and let Congress know that fighting cancer is still a big concern all across the country and many of these survivors don’t have the luxury of using lack of finances or exhaustion as reasons to ignore the disease… and that was our message.
The whole lobbying experience felt really patriotic–whether it was visiting the offices and getting our voices heard or just walking around the capitol, it felt really good. I can say though, that many of the house and senate offices aren’t as regal as you’d expect them to be: gray carpet and crammed staffer desks like any office building.
I hope you all have a wonderful night and a fantastic Friday! It’s been a long week and it feels good to call it close to over!
Do you think you use freedom of speech to get your voice heard? 
What issues are most important to you?