1. Say Goodbye to Unhealthy Fats
The most important way to alter your diet to prevent heart disease is by reducing the amount of unhealthy fat you take in. These include trans-fats, saturated fat and cholesterol. Some of the easier ways to avoid unhealthy fats are to read labels and put anything back on the shelf that has the words "partially hydrogenated" in the ingredient list. Instead, look for foods labeled "trans-fat free." Limit the amount of butter, margarine and shortening you use in cooking. Substitute with healthier fats like olive oil and canola oil.
2. Learn to Love Lean Protein
You have countless options for heart healthy protein. The trick is to stay away from high fat options and red meat. Focus on getting in two servings of fish per week. Certain fish, like salmon, are high in cholesterol lowering omega-3 fatty acids. Some other lean protein picks include skim milk, low fat dairy products like cottage cheese and yogurt, beans, lean ground meat and egg whites. Substitute animal products with soy products whenever you can to provide significant health benefits.
3. Salt-Free for a Healthy Heart
Keep your daily sodium intake to less than 2300 milligrams, per the suggestion of the American Heart Association. Cut back by eliminating the most obvious source of extra sodium. Ditch the salt shaker. Replace it with sodium-free blended herbs and spices. Also, notice that much of your daily salt intake comes through canned and processed foods. The best way to keep your sodium intake to a minimum is to eat fresh, homemade foods. If you rely on the convenience of prepared foods, look for low sodium options.
4. Whole Grains Fill You Up
Whole grains are chock full of nutrients that keep your heart healthy. They also contain fiber, which helps you feel full longer and plays a role in protecting your heart. Whenever possible, make simple switches to increase the amount of whole grains you get throughout the day. Choose whole grain bread, pastas, and cereals instead of white bread, regular pasta and sugary cereals. If you do any baking at home, switch to using whole grain flour instead of plain white flour. Another great source of whole grains are flax seeds, which are also high in omega-3 fatty acids, which can aid in lowering your cholesterol levels.
5. Lower Your Cholesterol with Fruits and Vegetables
Lowering your cholesterol helps prevent heart disease. An easy way to do this is to add a bunch of fruits and vegetables into your diet. Eat fruit and vegetables with every meal or as snacks. You can even eat frozen or canned varieties. Just be aware of the sodium content in canned vegetables, and only buy fruit canned in water or fruit juice rather than heavy syrup.
