The Heart Smart Diet Defined
For women a heart smart diet is a diet that reduces your risk of coronary heart disease, high cholesterol and other complications associated with excess consumption of fatty or overly processed foods. A heart smart diet is one that incorporates plenty of fruits, vegetables and whole grains and a lifestyle that includes plenty of exercise. Some refer to a low fat diet as heart smart. Others refer to a heart smart diet as one that makes them look and feel stronger, leaner and meaner (in a good way!).
Guidelines For Heart Smart Dieting
To all the women out there, if you want to improve your hearts overall condition you'll want to eat a diet that is generally low in fat and rich in whole foods. Here are some general guidelines you can follow when adopting a heart happy diet:
- Eat a well balanced diet including food from each of the four food groups.
- Select a wide range of foods so you get a decent selection of vitamins and minerals from the foods you eat.
- Enjoy ample selections of whole grains, fruits and vegetables, which contain bountiful vitamins and nutrients.
- Opt for lean meats or fish instead of fattier cuts when possible.
- Avoid or limit your intake of salt, sugary or over processed foods and alcohol.
- Enjoy foods rich in essential fatty acids including flax seed and fish oils.
Of course a heart smart diet is only half the battle. A healthy heart is also a well exercised heart. You should try to get at least 30 minutes of exercise daily to keep your ticker in optimal shape. This may be as easy as taking two 15 minute walks during the day. If you are pressed for time it is just fine to break up your exercise sessions during the day, as long as you are getting some kind of physical activity. Your heart and your body will thank you!
The Importance Of Eating Different Combinations Of Food
It's not enough to eat healthily if you eat the same foods day in and day out. The saying, "variety is the spice of life" is just as relevant to your heart as your mental health and well being. The more diverse your diet the more healthy your heart will be. Why diversify your food choices?
A healthy heart diet that includes a good variety of foods increases the likelihood that you are getting the vitamins and nutrients you need to function well from your diet. A diverse diet will also ensure that you are eating plenty of antioxidant and fiber rich foods, which will not only nourish but also help your body combat free radicals.
One way to diversify your diet is by adding one new item to your staple selections each week. Never had spaghetti squash? Why not try it. If you are feeling adventurous why not check out a new health eating cookbook or two? Here you should find plenty of ideas for diversifying your diet and incorporating more heart healthy foods into your daily routine. Some excellent examples include:
- The New American Heart Association Cookbook, 7th Edition
- American Heart Association Low-fat, Low-cholesterol Cookbook, 3rd Edition
- American Heart Association One-Dish Meals
- The Healthy Heart Cookbook for Dummies
- Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today
Consider one or two and test the waters. You may find you are pleasantly surprised by the quick and easy ways you can incorporate healthy eating into your daily routine!
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