Heart-healthy diets typically are low in salt, fat and calories, which makes them ideal for people who also want to lose weight. Depending on what types of foods you are used to eating, switching to the DASH Diet or a Mediterranean-style diet might represent a few tweaks or a radical change. Either way, following an eating plan that is good for your heart also will be good for your waistline.
Step 1
Determine how many calories your body requires. Your health-care provider should be able to help, or you can get an idea with an online calculator. Calorie requirements are based on age, gender and activity level. Until you get a feel for your calorie consumption, keep a daily journal listing all the foods you eat and their calorie counts in a memo pad or digital notebook.
Step 2
Read nutrition labels. You should know how many calories every meal or snack contains, including beverages, so you don't exceed your daily calorie limit. Learn about fat and cholesterol content, and be aware of sodium levels.
Step 3
Track portion sizes. This might require weighing meat or pouring cereal into a measuring cup, for example, so you get a feel for what each serving size equals. As you become comfortable, you will be able to eyeball your measurements.
Step 4
Load up on vegetables and fruits. They are low in calories, so you can eat lots of them. Many contain high amounts of fiber, so they will help you feel full for longer periods. Challenge yourself to try something new from this food group every week.
Step 5
Experiment with fresh herbs and spices in place of salt, which can contribute to high blood pressure. This helps with bland foods--fresh herbs and spices add flavor without the sodium--because if you feel deprived on a diet, you are more likely to cheat.
Step 6
Pay attention to your fat intake. Consuming saturated fats and trans-fats raise blood cholesterol levels, and they also can cause you to gain weight because they are high in calories. Also, beware of foods marketed as "low in fat." Many of those foods have fat removed but sugar added--and added sugar means added calories. If you seek heart-healthy monounsaturated and polyunsaturated fats (found in olives and avocados, for example), remember that they also are high in calories. So watch your portions.
Step 7
Limit dietary cholesterol. Avoid eating a lot of egg yolks, butter fat and fatty cuts of meat, which also are high in calories.
Step 8
Increase the amount of fiber you eat. It will fill you up so you are less likely to overeat. Good choices include oatmeal, legumes, whole-grain breads and apples.
Step 9
Eat more fish. Broiled, baked or grilled, fish is a low-fat, low-calorie food that contains high levels of omega-3 fatty acids, which help your body regulate blood pressure. Fish is a good source of lean protein, too. Not a fan of fish? You can find other low-fat protein sources in beans, skinless poultry and lean beef. Also, try low-fat or non-fat milk and other dairy products.
Step 10
Increase your activity. Consult your health-care provider first, of course, but many people who try to lose weight have more success when they add regular exercise. Even people following heart-healthy diets are prescribed daily activity of some sort, which helps burn calories.
Tips and Warnings
- Be careful about wine. For people who drink alcohol, the resveratrol in red wine can help prevent damage to blood vessels, but wine contains plenty of calories. Five ounces of burgundy, for instance, has 127 calories, according to CalorieKing.com.
Things You'll Need
- Variety of spices, such as Mrs. Dash
- Food scale, measuring cups
- Memo pad or digital notebook
References
- Circulation: Obesity and Heart Disease; A Statement for Healthcare Professionals From the Nutrition Committee, American Heart Association; 1997
- "Nutrition for Life, The No-Fad, No-Nonsense Approach to Eating Well and Reaching Your Healthy Weight"; dietitian Lisa Hark and Dr. Darwin Deen; 2005
- Mayo Clinic: Heart-Healthy Diet: Steps to Prevent Heart Disease
Member Comments