Planning For The Heart Foundation Diet- Steps necessary in changing your diet
A heart friendly diet is one that consist foods that are low in cholesterol, fat and salt. Such a diet will be rich in fresh fruits and vegetables, low fat dairy foods and whole grains. Others are low fat protein sources such as beans and numerous types of fish. You also need to reduce the amount of fat in your diet and eliminate trans-fats and saturated fats because they increase the risk of heart ailments.
You need to increase your intake of polyunsaturated fats such as Omega-3 fatty acids because they greatly reduce the risk of developing heart diseases, lowering blood pressure as well as regulating your heart beat. The best sources of omega-3 are fishes such as mackerel and salmon as well as soybean oil, walnut oil, canola oil and flaxseed oil. A small amount of wine can be beneficial to your heart but taking alcohol in general injures heart health.
Planning for the heart foundation diet- Few steps to consider
While you may already know that there are foods that put your heart at risk, in many cases the problem comes with how to actually change your dietary habits. There is therefore a need to have a strategy that will assist you to cut down the unhealthy food and increase the consumption of healthy foods.
If you are planning for the heart foundation diet, here are few steps that you should consider
Control the portion size-The Heart Foundation Diet
People normally consume more calories than they require by overloading their plates, taking second helpings or just eating until the stomach feels tight. You can improve your heart health by making sure that you eat the correct number of servings per day as well as regulating your food portions. You can improve things by trying to eat bigger portion of low calorie but high nutrient foods such as fruits and vegetables and reducing sodium packed processed and refined foods.
Increase the intake of vegetables and fruits-The Heart Foundation Diet
Fruits and vegetables are among the richest sources of vitamins and minerals; they are also high in dietary fiber and low in calories. Fruits and vegetables are also beneficial because they contain some important components that are extremely beneficial to your heart health. People who eat more fruits and vegetables end up eating less of high fat foods that are detrimental to heart health.
Always choose whole grains-The Heart Foundation Diet
You need plenty of whole grains in your diet because apart from the high amount of fiber that they provide, they also contribute by regulating blood pressure thereby improving heart health. This can be achieved easily by you making sure that you replace and substituting whole grains with refined products. Sometimes it also pays to be adventurous and trying out new types of grains that you may have never tried before.
Reduce unhealthy fat intake and cholesterol-The Heart Foundation Diet
It is important to limit the amount of saturated fats and trans-fats that you allow into your body through your diet. This is actually one of the most important steps in reducing the amount of cholesterol in your blood and thereby reducing your risk of getting coronary heart diseases. High levels of blood cholesterol hasten the build-up of plaque in your arteries, leading to a condition known as atherosclerosis which definitely makes you a candidate for a heart attack.
It is also important for you to choose low fat substitutes that are good for your heart. This may include choosing yogurt or salsa as topping instead of butter for topping or a low sugar fruit spread in the place of margarine or butter on your bread.
Choose monounsaturated fats that include canola oil or olive oil. You can also go for natural oils such as those that are found in seeds and nuts because they promote heart health. You will want to avoid fats such as lard, butter, gravy, bacon fat, shortening, cream sauce, coconut oils, and nondairy creamers and hydrogenated margarine.
Select low fat proteins-The Heart Foundation Diet
When choosing proteins always go for fish, poultry, lean meats, low fat milk products, egg substitutes and egg whites; don’t forget to go for skim milk instead of whole milk as well. Fish will do very well as an alternative to meat that is normally very high in fats. You may want to go for some fish types such as those that are rich in omega-3 fatty acids including herring, mackerel and salmon.
Reduce sodium intake-The Heart Foundation Diet
One of the greatest contributors to high blood pressure is a high intake of sodium, which is a risk factor in the development of heart diseases. It is therefore important that you deliberately reduce the amount of sodium that you take in your diet. While most people are very careful to reduce the amount of sodium they use while cooking, the greatest culprit is processed and refined foods such as frozen dinners, soups and snacks.