Heart health is something we should all be considering. Eating the right foods significantly improves heart health, while consuming the wrong foods has the opposite effect. In fact, about 80% of heart disease can be prevented through healthy lifestyle choices, which include proper nutrition and regular exercise.
We live in an age where we are constantly bombarded with health advice. With so many differing opinions, how can we know what is effective and what isn’t? While there is no one-size-fits-all solution, there are basic guidelines we can follow to ensure we’re on the right track.
Top 5 tips for eating your way to a healthy heart
- Control Your Portion Sizes
Use a smaller plate, or if someone else is serving your food, ask them to dish up smaller portions. You can always save any leftovers for later or the next day. It’s better to eat six small, nutritious, low-carb, and low-sugar meals throughout the day than to have three large meals. To get started with portion control, try following the “Plate Model”:
- Half of your plate should consist of non-starchy vegetables, such as broccoli, cabbage, tomatoes, cucumbers, and carrots.
- One-quarter of your plate should consist of high-fibre starches like brown rice, whole-wheat pasta, sweet potatoes, and butternut squash.
- One-quarter of your plate should consist of lean proteins, such as grilled skinless chicken, fish, lean ground meat, ostrich, or soy products.
- Control Carbohydrate and Calorie Intake Based on Activity Level
If you know you won’t be physically active, lower your carbohydrate and calorie intake for that day. Always focus on eating heart-healthy foods, such as good oils and whole grains, along with fresh fruits and vegetables every day.
- Eat More Fruits and Vegetables
While fruit contains natural sugars, it’s best to limit your fruit intake to one or two pieces a day. Make sure to include some fruit every day but remember that vegetables are the stars of heart health. Eat them raw or steamed, as they are extremely nutritious. The more vegetables you incorporate, the better. Aim for a colourful mix to ensure you’re getting a variety of vitamins, minerals, and nutrients.
- Select Whole Grains
Avoid white refined foods, as they have very low nutritional value and may not sustain your body effectively. Foods like white rice, pap, regular bread, bread flour, cake flour, and refined pasta should be limited. Instead, opt for wild and brown rice, seed loaf or whole wheat bread, and whole wheat pasta.
- Avoid Bad Oils
It’s important to include healthy oils and fats in your diet, but you should avoid certain oils. Stay away from saturated and trans fats to help lower your bad cholesterol levels and reduce your risk of coronary artery disease. High cholesterol can lead to plaque buildup in your arteries, increasing the risk of heart attacks and strokes. Trim excessive fat from your meat or choose lean cuts. Additionally, reduce the amount of butter or margarine you use in cooking and baking. Consider using a non-stick pan for sautéing and look up recipes that require little to no oil or butter. A bit of effort in this area can make a significant difference.
Heart-healthy foods to fuel you every day:
- Fruits and Vegetables: Aim for at least five varieties each day, either fresh or frozen. Chop them ahead of time and keep them handy for snacks and cooking.
- Beans and Lentils: These are great sources of high-quality carbohydrates, protein, and fibre. Use them to make a variety of dishes, from hummus to stews and soups. Sprinkle them over salads to add substance and make them more satisfying.
- Low-Fat or Fat-Free Dairy: Foods like milk and yoghurt provide calcium, protein, minerals, and vitamins. Remember that yoghurt can contain a lot of sugar, so opt for plain varieties or limit your intake.
- High-Fibre Whole Grains: Choose whole-grain starchy foods, such as whole-wheat bread, brown rice, oats, whole-wheat pasta, and barley, instead of refined cereals.
- Lean and Fresh Proteins: Include options like fish, eggs, skinless chicken, lean ground meat, and ostrich. Avoid processed or fatty meats when possible.
- Healthy Fats: Opt for fats found in canola, olive, or sunflower oil, soft tub margarine, peanut butter, nuts, seeds, and avocados. While these fats are beneficial, moderation is key. Aim to include a few portions each week for healthy blood cholesterol levels.
- Omega-3-Rich Foods: Foods high in omega-3 fatty acids are excellent for heart health and can help improve cholesterol levels. Naturally oily fish, such as sardines, pilchards, mackerel, and salmon, should be eaten at least twice a week.
- Hydration: Drink clean water, unsweetened tea, or coffee.
- Healthy Snacks*: Nuts are great for snacking and can be added to salads or other dishes. Heart-healthy options, like almonds and walnuts, are essential staples for your kitchen.
Finally, remember to limit your intake of sugar, salt, fat, and alcohol, as your body needs very little of these. Healthy foods naturally contain enough sugar, most cooking spices have sodium, and while alcohol can be consumed in moderation, it can be harmful if taken too frequently or in large quantities.
Enjoy making heart-healthy food choices—they can be both delicious and nutritious! Start today!