1. Limit unhealthy fats and cholesterol.
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.
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.
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.
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.
5. Reduce the salt in your food.
Eating
a lot of salt can contribute to high blood pressure, a risk factor for
cardiovascular disease. Add less salt when you are cooking and check
labels of prepared foods carefully. Much of the salt that we consume
comes from processed food. 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
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.
7. Plan ahead.
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
TRY SOME OF THESE HEART SMART SUBSTITUTIONS:
INSTEAD OF: |
DO THIS: |
whole or 2 percent milk and cream |
use 1 percent or skim milk |
fried foods |
eat baked, steamed, boiled, broiled, or microwaved foods |
lard, butter, palm and coconut oils |
cook with unsaturated vegetable oils such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut |
fatty cuts of meat |
eat lean cuts of meat or cut off the fatty parts |
one whole egg in recipes |
use two egg whites |
sauces, butter, and salt |
season vegetables with herbs and spices |
regular hard and processed cheeses |
eat low-fat, low-sodium cheeses |
salted potato chips |
choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn |
sour cream and mayonnaise |
use plain low-fat yogurt, low-fat cottage cheese, or low-fat or "light" sour cream |
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