Eating certain foods can increase your risk of heart disease. But don’t worry, making changes to your diet can be easy! Start today by taking small steps. Whether you’ve been eating unhealthy for a long time or just want to make a few adjustments, here are 5 simple tips to help you eat a heart-healthy diet. Learn which foods to eat more of and which ones to limit. You’ll be on your way to a healthier heart in no time!
1. Control Portion Sizes
Pay attention to the amount of food you eat and try to consume appropriate serving sizes. This can help you maintain a healthy calorie intake, reduce food waste, and develop a more mindful eating habit. Use a food scale or measuring cups to measure your portions, and avoid eating from large plates or containers that can make your portions appear smaller than they are.
2. Eat more vegetables and fruits
Eat More Vegetables and Fruits: Aim to include a variety of colorful vegetables and fruits in your diet to reap numerous health benefits. These nutrient-dense foods are rich in vitamins, minerals, and antioxidants that can help lower blood pressure, cholesterol levels, and risk of heart disease. Vegetables and fruits also provide fiber, which can aid digestion and support healthy weight management. Aim for at least 5 servings a day, and experiment with different types, such as leafy greens, citrus fruits, and cruciferous vegetables, to keep your diet interesting and ensure you’re getting a broad range of essential nutrients.
3. Choose whole grains
Whole grains are good sources of fiber and other nutrients that play roles in heart health and controlling blood pressure. You can get more whole grains by making simple swaps with refined grain products. Or try a whole grain you haven’t had before. Healthy choices include whole-grain farro, quinoa, and barley. At least half of the grains you eat should be whole grains.
| Grain products to choose | Grain products to limit or avoid |
|---|---|
| Whole-wheat flour.Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread.High-fiber cereal with 5 g or more fiber in a serving.Whole grains such as brown rice, barley and buckwheat (kasha).Whole-grain pasta.Oatmeal (steel-cut or regular). | White, refined flour.White bread.Muffins.Frozen waffles.Cornbread.Doughnuts.Biscuits.Quick breads.Cakes.Pies.Egg noodles.Buttered popcorn.High-fat snack crackers. |
4. Control eating unhealthy fats
Reduce your intake of saturated and trans fats, which can increase your risk of heart disease. Limit foods high in unhealthy fats, such as red meat, full-fat dairy products, processed meats, and fried foods. Also, be mindful of foods with hidden sources of unhealthy fats, like baked goods, sweets, and snack foods. Instead, opt for healthier fats like monounsaturated and polyunsaturated fats found in nuts, seeds, avocados, and fatty fish. By limiting unhealthy fats, you can help lower your cholesterol levels and reduce your risk of heart disease.
5. Choose Low-Fat Protein Sources
Opt for lean protein sources that are low in saturated fat and cholesterol. Good options include poultry like chicken and turkey, fish like salmon and cod, and plant-based sources like beans, lentils, and tofu. Trim visible fat from meats and choose lean cuts like sirloin or tenderloin. Avoid processed meats like hot dogs and sausages, which are high in unhealthy fats and sodium. By choosing low-fat protein sources, you can help reduce your intake of saturated fat and cholesterol, and support a heart-healthy diet.
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