Heart-healthy diet: 7 steps to prevent heart disease

[MrKhay]

Changing your eating habits can be tough. Start with these seven strategies to kick-start your way toward a heart-healthy diet.


Although you might know eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are seven heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1. Limit unhealthy fats and cholesterol.

Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take 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 best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — 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 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.



2. Choose low-fat protein sources.

Lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitutes 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. Some types of fish — such as cod, tuna and halibut generally have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids, which can lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. 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 soy protein for animal protein — for example, a soy burger for a hamburger — will reduce your fat and cholesterol intake.



3. Eat more vegetables and fruits.

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower your cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you might think. Keep carrots, cauliflower and broccoli washed and cut in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen so that you'll remember to eat them. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Even frozen or canned fruits and vegetables are good choices, provided they don't have lots of added sodium or sugar. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes.



4. Select whole grains.

Whole grains are good sources of fiber and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E, magnesium, phosphorus, selenium, zinc and iron. Various nutrients found in whole grains 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 example, choose breads made from 100 percent whole grain instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes, oats, or shredded wheat, instead of sugar-sweetened cereals, muffins or doughnuts. And select whole-wheat flour rather than white flour for baking at home.
Another easy way to add whole grains to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can easily grind the seeds in a coffee grinder or food processor and add them to your diet by stirring a teaspoon of them into yogurt, applesauce or hot cereal.



5. Reduce the salt in your food.

Eating a lot of salt can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing the salt in your food is an important part of a heart-healthy diet. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day (about a teaspoon).
You might think the best way to cut back on salt is to stop reaching for the shaker. True, but don't forget about the processed foods. 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, like soups 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. Some brands offer the same soups or meals you already eat with as much as 40 percent less sodium.
Another way to reduce the amount of salt you eat is to choose your condiments carefully. Reduced-sodium ketchups and soy sauces are available. Instead of regular table salt, reach for a salt substitute or other herbs and spices that can flavor your food. If using a salt substitute or reduced-sodium condiment, it is still important to use it sparingly. The amount of salt, although reduced, adds up quickly.



6. Practice moderation.

In addition to knowing which foods to eat, you'll also need to know how much you should eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
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 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 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.
A heart-healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish about the size of a deck of cards. This makes room on your plate for servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. 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.



7. Plan ahead: Creating 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 limit high-fat and 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.
Incorporate these seven tips into your life, and you'll continue to 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.

[Blue Baboon]

An idea I came up with for watching portion sizes is to use one of those divided plates with 3 sections. The large section is for fruits and veggies, the first small section is for your protein portion and the second small section for your carb portion. This can help you control portions easier.

Did you know? The larger sized bread made by companies like Brownberry is a 2-serving slice of bread. According to weight watchers it is. After checking the package, at 120 calories a slice I believe it. I then checked a normal size bread and it was at 70 calories a slice. Just something to keep in mind about portions.

[keith]

Originally Posted by MrKhay

Changing your eating habits can be tough. Start with these seven strategies to kick-start your way toward a heart-healthy diet.

1. Limit unhealthy fats and cholesterol.

2. Choose low-fat protein sources.

3. Eat more vegetables and fruits.

4. Select whole grains.

5. Reduce the salt in your food.

6. Practice moderation.

7. Plan ahead: Creating daily menus.

8. Quit smoking.

Regards,
Keith

[dgridley]

Great idea..

I think I'm going to cut to one full meal a day for awhile supplemented by juice and veggie snacks. (We'll see how ling that lasts)

Originally Posted by Blue Baboon

An idea I came up with for watching portion sizes is to use one of those divided plates with 3 sections. The large section is for fruits and veggies, the first small section is for your protein portion and the second small section for your carb portion. This can help you control portions easier.

Did you know? The larger sized bread made by companies like Brownberry is a 2-serving slice of bread. According to weight watchers it is. After checking the package, at 120 calories a slice I believe it. I then checked a normal size bread and it was at 70 calories a slice. Just something to keep in mind about portions.

[Blue Baboon]

It sounds like I'd be starving doing that.

[dgridley]

My usual routine is to eat two meals, usually breakfast and dinner but then I eat alot of junk food out of boredom.

Wanna cut out the bulk of the junk food.

Originally Posted by Blue Baboon

It sounds like I'd be starving doing that.

[Blue Baboon]

I think the secret is to not have it in the house to begin with. But if you deny yourself of any treats, you'll probably end up quitting any healthy eating plan. Have to treat yourself sometimes.

[dgridley]

You're right about not having it in the house making it easier but also a temptation. If I don't have it here, I tend to want to hit a buffet the next day!

Originally Posted by Blue Baboon

I think the secret is to not have it in the house to begin with. But if you deny yourself of any treats, you'll probably end up quitting any healthy eating plan. Have to treat yourself sometimes.

[Blue Baboon]

Just remember that people sneeze on the buffet and you might not want to go to one.

[MrKhay]

Originally Posted by keith

8. Quit smoking.

Regards,
Keith

Eating a healthy diet goes along way when you are trying to quit smoking. Smoking depletes the body of alot of vital nutrients, and there's no way you could keep up with the amounts required by eating properly while you smoke.

Still, the key is moderation. Practice moderation in your eating and drinking habits, and you be healthier for your trouble.

I replaced cigarettes with healthy snacks, and Listerine Breath Strips.

[keith]

Originally Posted by dgridley

My usual routine is to eat two meals, usually breakfast and dinner but then I eat alot of junk food out of boredom.

Wanna cut out the bulk of the junk food.

Handy having carrots, apples, oranges, bananas, berries, celery - all at the ready. Treats are okay once in a while - and I find that the more successfully I think of these really good foods as treats, the better.

Celery great for eating out of boredom. Takes more calories to chew than it provides.

Regards,
Keith

[dgridley]

Giving it another go at having only healthier foods around this month when I buy the groceries.. we'll see how I do. Still hitting those buffets too often!

I did notice that if I had alot of celery sticks around, they seemed to work almost as well as munching on something alot less healthy.

Alot of my eating seems to center around being bored, so I cook or eat something..

Was just reading in Body + Soul magazine (April 2009 issue) how eating beans is good for your heart..

Now beans tend to be gassy, so they recommend starting to add them slowly to your diet with maybe one or two weekly servings at first. I love chickpeas in salads, bean soups, baked beans.. yum!

Good article here:

Beans and Your Heart : Protien, Fiber, Vitamin B, Iron, Magnesium, Potassium : SuperFoodsRx

[MrKhay]

Originally Posted by dgridley

Now beans tend to be gassy, so they recommend starting to add them slowly to your diet with maybe one or two weekly servings at first. I love chickpeas in salads, bean soups, baked beans.. yum!

I use fresh/dry beans when I go with a bean recipe. After I soak them, I give them a thorough cold water rinse. This practice seems to squelch the "gassy" aspect of bean consumption.

Always remember, Beans are the "Musical Fruit". The more you eat, the more you toot, the more you toot. the better you'll feel, so have some beans with every meal.

[dgridley]

The article in Body + Soul suggests skipping the slow soak in favor of buying canned beans or just quick soak your beans.

Rinse, place in a saucepan covered with three cups of water, bring to a boil for 3 minutes. Remove from heat, then let stand for at least an hour. Drain, rinse with cold water, then cook as usual.

Preparing your beans with ginger (not the one from Gilligan's Island) can also soothe your stomach.

Originally Posted by MrKhay

I use fresh/dry beans when I go with a bean recipe. After I soak them, I give them a thorough cold water rinse. This practice seems to squelch the "gassy" aspect of bean consumption.

Always remember, Beans are the "Musical Fruit". The more you eat, the more you toot, the more you toot. the better you'll feel, so have some beans with every meal.

[dgridley]

I need to start paying alot more attention to my diet.. this would make a good start.

[dgridley]

Old habits die hard.. I definitely need to be more conscious of not only what I eat, but how I eat as well.

Originally Posted by dgridley

My usual routine is to eat two meals, usually breakfast and dinner but then I eat alot of junk food out of boredom.

Wanna cut out the bulk of the junk food.

[Blue Baboon]

Originally Posted by Blue Baboon

Did you know? The larger sized bread made by companies like Brownberry is a 2-serving slice of bread. According to weight watchers it is. After checking the package, at 120 calories a slice I believe it. I then checked a normal size bread and it was at 70 calories a slice. Just something to keep in mind about portions.

This isn't exactly right after I used the WW calculator on their website. Brownberry breads or the larger sized slices are more like a serving and a half, not two. Eating a second slice is where it really will add up. Keep in mind that the bigger slices will also require more meat and cheese to fill the sandwich. You can see how it can add up if you're not careful.

[Blue Baboon]

Originally Posted by dgridley

Old habits die hard.. I definitely need to be more conscious of not only what I eat, but how I eat as well.

How much counts too.

I don't know if all old habits die hard when you really put your mind to it. It takes about 3 weeks to change a habit or so they say. I don't think I'd go back to my old eating habits since changing some of mine. I'm not eating just because the food is there. I try to eat when I'm hungry. I try to make lower calorie choices more often or eat smaller portions of the higher calorie choices. I didn't find it that hard to change. I still include pizza, fries, desserts, cheese & crackers and my beer into my diet. I just don't have them as often or eat a smaller portion.

One thing that has really helped me is tracking what I eat and having a certain amount I have to stick with. Writing down what you eat helps.

Weighing myself every few days helps. I don't like to see those numbers go up.

[j10asen]

What a great post MrKhay.

I need to follow these rules.
It really comes down to this

"Do you live to eat or eat to live?"
I seem to living to eat these days and I need to change that.

[pk]

"Do you live to eat or eat to live?"
I seem to living to eat these days and I need to change that.

Thinking about it I just realized that I haven't been eating right at all. I went through stress eating for quite sometime. Now and it seems that lately I simply forget that I'm suppose to eat. I am in such a hurry that I rush through the day and think, oh, kids are home for dinner and I never ate breakfast or lunch yet. Maybe a glass of OJ in the morning.

So, I have to ask myself now what do I want...

Do I want to eat to live?

Guess I better start paying better attention.

[Blue Baboon]

I admit to doing both. I still enjoy my favorites, but within reason...so I put bacon all over my veggies and salads. Just kidding!

[dgridley]

Moderation is still my biggest challenge..