Conditions such as heart attacks, stroke, high cholesterol and diabetes affect millions of Americans. In many cases, these conditions can be prevented by maintaining a healthy diet. Below are some tips that can help you when shopping and preparing meals.
First off, you should have some overall goals in mind in terms of what you eat every day. It’s recommended that you aim for 4-5 servings of fruits and veggies daily. Keep your sodium intake under 1,500 milligrams a day and don’t eat processed meats more than twice a week.
At the supermarket buy lots of frozen and fresh vegetables. Look for ones that are high in fiber, like beans and apples. Raw vegetables, such as cauliflower and broccoli are great for snacking. In the dairy aisle, seek out fat-free milk and margarine that has zero trans-fat. Stay away from fried fish and select skinless poultry. Whole-wheat breads are ideal, and try swapping raisin muffins for a slice of raisin bread.
In the kitchen, try alternatives to frying food, such as grilling, baking, braising and sauteing. Steaming is a great way to prepare vegetables because it locks in the nutrients and flavor.
Snack smart on fresh fruit, veggies, nuts and even low-calorie soups. Drink plenty of water.
When dining out, ask if foods can be prepared in heart-healthy ways, such as without butter or oil. Ask for a take-out box when your food arrives and put half of your entree in the box to eat later. Many restaurants now offer entrees that are designated as “healthy,” and those are typically good choices.
Making good nutrition choices is an integral part of the seven changes that can keep your heart healthy for the long haul. The seven changes include not smoking, maintaining a healthy weight, exercising regularly, managing blood pressure, eating a healthy diet, keeping your blood sugar at normal levels and watching your cholesterol.