Nourish your heart: Simple diet changes for a healthier life
By Health Corner, IndoUs Tribune
Lipid Panel = Cholesterol
A healthy diet and lifestyle are key to preventing various diseases, including heart disease. Making dietary changes might seem daunting, but starting with small steps and building on your successes can lead to improved health and lasting lifestyle changes. Here are some tips to help you improve your diet and enhance your heart and overall health:
Focus on Healthy Fats
Not all fats are bad for you; in fact, your body needs some fats to function properly. Incorporate healthy fats into your diet by choosing olive oil, avocados, nuts, chia seeds, flax seeds, and salmon. These options provide the essential fats your body needs.
Include Fiber
Switch from white bread and rice to whole grain bread and brown rice. In the produce section, opt for colorful fruits and vegetables like dark leafy greens, purple cabbage, and red raspberries. Chia and flax seeds are excellent sources of both healthy fats and fiber and can easily be added to smoothies or oatmeal.
Go Plant-Based
Consider replacing a few meat-based meals each week with plant-based options. Try a veggie burger or tacos made with lentils and avocados. Plant-based meals can significantly benefit your heart health.
Skip the Salt
The American Heart Association (AHA) recommends limiting sodium intake to 2,300 milligrams per day, with a further reduction to 1,500 mg per day for even better blood pressure control. Use fresh herbs, sodium-free or low-sodium seasonings, and citrus to flavor your food instead of salt.
Limit Saturated Fats
Opt for skim milk instead of whole milk and choose lower-fat cheeses. Avoid packaged baked goods and other high-fat treats. Select lean cuts of meat and limit high-fat options like bacon or sausage. Chicken, salmon, and ground turkey are good substitutes for fatty meats.
Stay Hydrated
Ensure you drink at least 8 glasses of water a day and avoid sugary drinks.
Incorporate Exercise, Reduce Stress, and Maintain Healthy Sleep Habits
Non-dietary ways to improve heart health include regular exercise, reducing stress, and getting sufficient sleep. The AHA recommends 150 minutes of exercise per week or 30 minutes of exercise at least five days a week. The National Sleep Foundation suggests adults should get 7 to 9 hours of sleep per night. Exercise and good sleep can help reduce stress, and practicing gratitude and mindfulness can also lower stress levels.
Heart-Healthy Recipes to Try
4 Superfood Beet Bean Burgers
4 Caprese Chicken Zucchini Noodles
4 Salmon with Strawberry Avocado Salsa
Quick and Easy Food Swaps for Heart Health
• Stir-Fry: Use tofu, edamame, tempeh, or another plant-based protein instead of steak or chicken
• Burgers: Choose a bean or veggie burger over a cheeseburger.
• Tacos: Use lentils and avocados instead of ground beef or steak.
• Grilling: Opt for salmon or albacore tuna instead of steak or other fatty meats.
• Snacks: Make a healthy trail mix with a bit of dark chocolate instead of grabbing a candy bar or cookie.
• Pasta and Rice: Try zucchini noodles, spaghetti squash, or cauliflower rice instead of pasta or white rice.
• Breakfast: Replace high-sugar cereals with oatmeal topped with chia seeds and berries.
• Seasonings: Use fresh herbs, garlic, or citrus to season foods instead of salty seasonings.
By incorporating these changes into your diet and lifestyle, you can significantly improve your heart health and overall well-being. Small, consistent steps can lead to lasting positive effects.
For more information and tips on managing diabetes, consult your healthcare provider and stay tuned to Health Corner, IndoUs Tribune.
