Cutting the excess fat from your daily diet can help improve your heart health and also allow you to achieve or maintain a healthy weight. While many pre-packaged meals purport to be low in fat, they may also neglect to mention that they are high in sodium and low in important nutrients. Sticking to a basic, well-balanced diet will help you meet your heart and weight goals without sacrificing your overall health.
Poultry and Meat
The key to eating poultry and other meat is to choose and prepare it properly. The package you choose will inform you about the fat content in the poultry or meat you are looking at. According to the Mayo Clinic, eating ground beef that has a 90 percent or higher percentage of lean meat, and eating the white breast meat of poultry, are your best options. Lean beef cuts include chuck, round, tenderloin or sirloin. Prepare the meat by trimming excess fat, drain any remaining fat from the pan, and cook it with fat-draining methods such as broiling, grilling, sautéing, roasting and baking. Moreover, make sure the seasoning you choose is low in fat. Finally, watch your portion size. A portion of meat should be about the size of a deck of cards.
Fish
The American Heart Association recommends eating two or more 6-oz. servings of grilled or baked fish every week. Fish that are low in fat include cod, flounder, halibut, pollack, sea trout, yellow tuna, orange roughy, snapper, anchovies, catfish, wahoo, pink salmon, sword fish and tilapia. However, the American Heart Association mentions that since fish is low in the dangerous saturated fat of most meat, eating oily fish high in omega-3 fatty acids is a great way to combat cardiovascular disease. Such fish include mackerel, lake trout, sardines, herring, salmon and albacore tuna.
Legumes
Legumes include peas, lentils and beans. Most legumes are low-fat, cholesterol-free, and high in protein and nutrients such as fiber, folate, iron, potassium and magnesium. Legumes are versatile and can even replace fatty meat in dishes such as soups, casseroles, stews, dips and salads.
Fruits and Vegetables
Fruits and vegetables are flavorful means of cutting fat and adding fiber, vitamins, and minerals to your diet. In addition to being low in fat, fruits and vegetables (on their own) are low in sodium and cholesterol. You can eat fruits and vegetables that are fresh, canned, dried and frozen. Steaming or microwaving vegetables is a better cooking method than boiling if you want them to retain more nutrients. Be aware that adding salt, sugar, and toppings such as cheese, chocolate and ranch dressing to your fruits and vegetables can add unnecessary fat to your diet.
Grains
Grains are the seeds of grasses. They come in a variety of forms, including popcorn, quinoa, oatmeal and rice. While all grains are low in fat, rich in complex carbohydrates, and high in various vitamins and minerals, the Mayo Clinic mentions that whole grains are full of more nutrients and better sources of fiber than refined grains. Examples of whole grains are barley, brown rice, oatmeal, millet, and whole-wheat pasta, crackers and bread. Refined grains include white rice, white flour and white bread.
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