Cardiovascular disease is a problem not going away. Here’s a fact, about 610,000 people die of heart disease in the United States every year (1)—that’s 1 in every 4 deaths. The organ is so important to our existence and lifestyle, so why wouldn’t we look after it?
Improving your nutrition is a step in the right direction for a healthy heart. Let’s follow these simple steps:
- Eat a variety of vegetables and fruits, whether it’s fresh, frozen or canned. Let’s avoid high-calorie sauces or added salt and sugars. Be careful of those salad dressings!
- When picking your grains, make sure they are fibre-rich. Such as whole wheat pasta, oatmeal and whole wheat bread
- Add more poultry and fish to your diet. Think of recipes to include them without saturated and trans fats. Choose fish high in omega-3 fatty acids such as salmon, trout and herring. I’m a massive fan of flacked mackerel in a homemade salad mmmmm!
- When choosing meats like beef steaks, look for the leanest cuts available. Ab-tastic slices
- Avoiding foods containing partially hydrogenated vegetable oils will help reduce trans fat in your diet. Trans fat was started in the 1950s for use in margarine, snack food, packaged baked goods and frying fast food—gross. If you’re still like whatttt then trans fat should be labelled on the back of food labels. Boom
- A challenging one for me: Cut back on beverages and foods with added sugars. Gotta work on those cravings
- Choose and prepare food with less salt. Avoid adding salt while cooking!
- If you drink alcohol, drink in moderation. For men, the recommended daily intake is 3-4 units and for women, it is 2-3units (2). Strawberry daiquiris don’t count…
- Keeping an eye on portion sizes. Splitting three hearty meals into 4-6 meals, not only helps your heart but also an improved metabolism
American Heart Association.
(2)”Sensible drinking”. NIdirect Government Services. 2013.