Health & Wellness

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Prevent Heart Disease with your nutrition

Use these practical heart-health nutrition tips to improve your diet, and prevent heart disease.

Control your portion size
  • Use a small plate or bowl to help control your portions, or try the portion control containers to help you fill your plate (contact me to order a set of these).
  • Focus on low-calorie, nutrient-rich foods, eating more vegetables.
Eat more vegetables and fruits
  • Vegetables and fruits are good sources of vitamins and minerals and low in calories and rich in dietary fiber.
  • Try adding one serving of vegetables to your daily eating, and go for fresh vegetables or fruits as your snack instead of higher-calorie packaged snacks.
Eat healthy carbs
  • Stay away from processed grains, like pastries, pastas, and desserts.
  • Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.
  • Eat fiber-filled carbs, like beans, to lower cholesterol and help your body better digest your food
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.
  • Eat healthy fats instead - avocado, olives, seeds, nuts, flaxseed
  • Read food labels: Stay away from trans fats. look for "partially hydrogenated" in the ingredients (even in reduced fat items)
  • Eat lean meats (less than 10% fat)
Eat low-fat protein
  • Choose Lean meat, poultry and fish, low-fat dairy products, and eggs
  • Grill instead of fry - and forget about the breading or gravy
  • Fish is another good alternative to high-fat meats. Salmon, mackerel and herring are rich in omega-3 fatty acids, which can lower blood fats called triglycerides.
  • Trade your meat protein for plant-based sources. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, plus have heart-healthy fiber.
Reduce your sodium intake
  • 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.
  • Read labels - much of the salt you eat comes from canned or processed foods. Eating fresh and making your own is the best option. When you cannot, look for ones with lower sodium.
  • Make your own spice blends - most of the store-bought ones primary ingredient is SALT because it is cheaper than the herbs.
Meal Planning
  • Create menus focusing on well-balanced meals that include vegetables, lean protein, and healthy carbs.
90/10 Rule
  • If you are craving a dessert, have a small piece. Don't let it derail your whole week and become a junk-food bender. Often times, one or two bites could be enough to satisfy the craving.