Disease sometimes comes from our eating habits. Especially for the heart disease.
That’s why you have to change your eating habits in order to prevent yourself from the heart disease such as coronary heart, cardiomyopathy, cardiovascular, and so on.
This can be tough, but you have to do this.
Here are 8 strategis that made by Mayo Clinic Staff to start your heart-healthy diet.
1. Limit unheatlhy fats and cholesterol
Restraining saturated and trans fat you eat is the most important step to gain your heart diet. And the best way to do it is to limit the ampunt of solid fats such as butter and margarine that you usually add to your food.
The other way is by using the low fat substitution. For example, you can use low sugar fruit spread instead of margarine on your toast bread.
If you need to use fat, choose monounsaturated fats or polyunsaturated fats, but still in limited amount because these fats are still high in calories.
Monounsaturated fats can be found in olive oil or canola oil. And the polyunsaturated fats can be found in nuts and seeds.
Some of fats that you can use is: olive oil, canola oil, margarine that is free of trans fat, and cholesterol lowering margarine.
And the form of fats that you should avoid is: butter, lard, bacon fat, gravy, cream sauce, non-dairy creamers, cocoa butter, and types of vegetable oils.
2. Choose low-fat protein sources
Meat without fat, fish, poultry, low fat dairy product, and egg white is good option to substitute your protein source.
Some of fish type is good for heart health because they are rich in Omega 3 fatty acids, which can lower your blood fat. This type of fish is salmon, mackerel, and herring.
Other source of Omega 3 can be found in flaxseed, walnuts, soybeans, and canola oils.
Beans, peas, and lentils are good too. Because the contains less fat and no cholesterol.
Some protein that good for your heart are skim milk, yoghurt, cheese, egg white, fish, skinless poultry, beans, peas,lentils, and soybean or soy product.
And some proteins that you have to avoid are full fat milk, organ meat, egg yolk, fatty meat, spare ribs, forms of sausages such as frankfurter, bacon, and fried meat.
3. Eat more vegetables and fruits
Vegetables and fruits are low in calories and rich in dietary fiber. They also a good source of vitamins and minerals.
Eating more veggies and fruits will make you eat less high fat food, like meat, snacks, or cheese.
Simplest way to eat more fruit and veggies is putting them on to a bowl in your kitchen so you will remember to eat it.
You can also choose recipes that made of fruit and veggies such as fruit salad or vegetable stir fry.
Still, there are some form of fruit and vegetables that you have to avoid such as coconut, vegetables with creamy sauce, fried or breaded vegetables, canned fruit with heavy syrup, and frozen fruit with sugar added.
4. Select whole grains
Whole grains are always good for your heart because they rich in fiber and can lower your blood pressure.
One of this magic grain is flaxseed. They are small brown seed that are high in fiber and Omega 3.
Grinded flaxseed can be mix with yoghurt, apple sauce, or hot cereal.
In spite of how magnificent this grains works, there are some form of grain that you have to avoid.
This grain product is: white and refined flour, white bread, muffins, frozen waffles, corn bread, donuts, biscuit, quick bread, granola bars, cakes, pies, egg noddles, buttered popcorn, and high fat snack crackers.
5. Reduce the salt in your food
High blood pressure can cause by eating lots of salt. That’s whay limiting salt is important for your heart healthy diet.
This fat is not only from table or cooking, but also from processed food.
High salt items that you have to avoid is table salt, canned soup and frozen food, tomato juice, and soy sauce.
6. Control your portion size
You have to know how much you should it to prevent heart disease.
Portions served in the restaurant are often too much for you to take. So that’s why you have to use preoper serving size to control your portion.
The recommended size of pasta is 1/2 cup, types of meat are 2 to 3 ounces.
7. Plan ahead: Create daily menus
On this step, you have to create daily menu based on the six strategies above.
You also have to add variety to your menu and watch your portion size.
This is to make sure you get all the nutrients your body needs and make your meal more interesting.
8. Allow yourself an occasional treat
After you run this diet, you can take a candy bar or handful of potato as a gift to yourself for dieting that much.
But don’t go too far and ruin all of your diet plan. Because you will have to balance things out in a long term.