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A heart healthy eating plan is vital to lowering your cholesterol, and helping
you maintain a healthier body weight. Here are some guiding principles to make
your eating habits heart healthy:
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Eat more whole grains. 9 out of 10 Americans don’t eat the recommended three
servings of whole grain foods each day for a total of at least 48 grams of
whole grain. Whole grain is good for the heart, and can help you maintain a
healthier weight. A growing body of evidence supports that people who consume
diets rich in whole grain tend to have a healthier body weight than those who
don’t.
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Focus on fruits and vegetables. Fruits and vegetables not only add flavor and
come in a rainbow of colors, but contribute vitamins, minerals and fiber to
your diet with fewer calories. Try tasting new fruits and veggies to add
variety and give your daily routine a colorful twist.
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Add foods with soluble fiber. Foods with soluble fiber can help lower your
cholesterol. Everyday favorites, like Honey Nut Cheerios cereal, apples,
strawberries, peas and rye bread contain soluble fiber that is good for your
heart.
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Keep fat in check. Choose lean meats, poultry, fish, and dairy. Fish is a
healthy choice – aim for 2-3 servings every week! Enjoy baked, broiled or
grilled meats instead of fried – you’ll keep the taste but lose the added fat!
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Watch the little things. Use herbs and spices to flavor foods instead of salt,
and leave the salt shaker off the table. Limit alcoholic beverages to one
(women) or two (men) per day. End your meal with the refreshing taste of fresh
or baked fruit, or sorbet, and save the indulgent choices for a special
occasion.
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Lynn
Morgan, MN
"Healthy living to me means a balanced diet that fuels a regular routine of
physical exercise of indoor and outdoor activities, a job, socializing, and
sleep, which is supported by a strong spiritual and family relationships. It
doesn't sound easy, but it something I live by!"
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