Eating Right for a Healthy Heart: Six Steps to Success

Eating right is important for keeping our hearts strong because a healthy heart means a longer, happier life. But what does it mean to eat heart-healthy? Here are six easy tips to help keep your ticker in top shape!

 

1. Fruits & vegetables 
Packing your plate with fruits and vegetables is important to any heart-healthy diet. These foods are rich in essential nutrients while being low in fat, calories and cholesterol. Think of colorful salads, steamed veggies and whole fruits as your daily companions.

2. Wonderful whole grains
Swap out white bread for whole grain and choose brown rice over white. Whole grains are packed with fiber and nutrients that help control blood pressure to keep your heart running smoothly.

3. Protein, but make it lean
Incorporate lean meats, fish rich in omega-3 fatty acids and plant-based proteins like beans and lentils. Remember, it's not just about the type of protein but how you make it—go for baking, broiling or steaming over frying.

4. Fats: Choose wisely
Not all fats are bad. Limit saturated and trans fats found in many animal products and choose healthy fats like nuts, seeds, avocado and olive oil. These help manage cholesterol levels and protect your heart.

5. Limit salt and sugar
Excessive salt and sugar are not helpful to heart health. Lower your intake by eating fresh rather than processed foods and sweetening your life with fruits instead of sugary treats.

6. Portion control & meal planning
To plan your meals and control how much you eat, try using smaller plates and filling them with lots of fruits and veggies or whole grains. Always know how much you're eating by learning about serving sizes. This way, you won't eat too much and will keep your heart happy and healthy!

Incorporating these heart-healthy foods into your daily diet is a stride toward a healthier you.

 

Complete your health goals with Daily Habits

If you're working on any heart-healthy goals, our online coaching tool, Daily Habits, can help you earn incentives for activities related to:

• Stress
• Weight loss
• Exercise
• Balanced living
• Nutrition

 

 

Sources:

• https://medlineplus.gov/ency/article/002436.htm
• https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods
• https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702