If you're overweight or have less than perfect eating habits, then maybe it's time to make a change. Modifying your diet can help lower your cholesterol, decrease your risk for heart disease and encourage weight loss. Incorporate nutritious foods that you enjoy into your diet, and make smart substitutions to help create a healthy eating plan that will be easy to maintain. Learn how to enjoy your favorite foods, in moderation, by changing your approach to eating.
Step 1
Keep your refrigerator stocked with healthy foods, such as whole grains, fruits and vegetables. When these foods are readily available, you are more likely to reach for them when hunger strikes. Try to incorporate a variety of fresh fruits and vegetables into every meal, every day. Vegetables can easily be added to sauces and soups and can be used as a topping for meat and pasta dishes.
Step 2
Stop, or limit, eating out. Restaurant food may look similar to your home-cooked meal, but it is loaded with butter, oil and salt to make food taste better. Limit dining out to once a month, such as on a special occasion, and stop eating as soon as you feel full. Ask that the unfinished portion of your food be wrapped, and enjoy it the next day.
Step 3
Cook with olive oil, which contains less saturated fat than shortening, lard or vegetable oil and has heart-healthy benefits, according to the Mayo Clinic. Avoid frying your meat. Instead, drizzle over your meat a small amount of olive oil, add fresh herbs, such as basil or oregano, and roast in a conventional oven.
Step 4
Eat lean protein. Some cuts of meat, such as ribs, ground beef and veal, are high in saturated fat, which can contribute to weight gain and heart disease. Choose instead lean protein such as skinless chicken breast, lean ground turkey and pork tenderloin. Additionally, eat on a regular basis non-animal protein sources such as chickpeas and black beans.
Step 5
Eat fish at least two times a week. Some fish, according to the Mayo Clinic, contains omega-3 fatty acids, which can help prevent heart disease when eaten regularly. Eat fish such as mackerel, salmon, albacore tuna and sardines to reap their heart-healthy benefits.
Tips and Warnings
- Use whole-wheat pasta instead of white pasta.
- Be sure to consult your physician prior to beginning a new diet.
Things You'll Need
- Whole grains
- Fruits
- Vegetables
- Olive oil
- Chicken breast
- Lean ground turkey
- Pork tenderloin
- Chickpeas
- Black beans
- Mackerel
- Salmon
- Albacore tuna
- Sardines
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