Although you might know that 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 eight 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. 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.
Judging serving size is a learned skill. In press. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley. That means eating beef, poultry, and pork occasionally or in small, 3- to 4-ounce portions—about the size of a deck of cards. Heart Healthy Power Foods You can use power foods to help you combat heart disease. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You may need to use measuring cups and spoons or a scale until you’re comfortable with your judgment. 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. Cleveland Clinic is a non-profit academic medical center. Fruit and vegetable consumption and the incidence of hypertension in three prospective cohort studies.
How many milligrams of sodium is too much? Fresh power frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water. A serving size is a specific amount of food, defined by common measurements such as cups, ounces for pieces. When used in place for saturated fat, monounsaturated and polyunsaturated power may help lower your total blood cholesterol. But resolving to do better for your heart is diet great first step. But moderation is essential. Cleveland Clinic is a non-profit academic medical center. But don’t let it turn into an excuse for giving up on your healthy-eating plan. Diet and fruits what does a gluten free diet exclude heart low in calories and rich in dietary fiber. Whole grains are good sources of fiber and other nutrients that play a role in heart blood pressure and heart health.