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Heart Health Guide
Heart health is the engine of your body and indicator of your overall well-being. This guide focuses on recipes and dietary tips designed to support cardiovascular health.
Why Focus on Heart Health?
Key Dietary Principles for Heart Health
Key Dietary Principles for Heart Health
Heart-healthy recipes focus on incorporating plenty of vegetables, lean proteins, whole grains, and healthy fats while minimizing added sugars, sodium, and saturated fats.
Eat More
- Incorporate colorful fruits and vegetables into your meals and opt for whole grains for added fiber.
- Prioritize lean proteins like fish and legumes, and add healthy fats from nuts, seeds, and avocados for heart support.
Eat Less
- Minimize your intake of processed foods high in sodium, sugary snacks, and beverages.
- Avoid trans fats commonly found in packaged goods, and reduce consumption of saturated fats from red meats and full-fat dairy.
Stay Active
- Engage in regular physical activity to complement your healthy diet.
- Activities like brisk walking, dancing, or swimming can improve cardiovascular health, boost mood, and maintain a healthy weight.
Recommended Ingredients
To thrive on a heart-healthy diet, focus on getting the right nutrients from a variety of sources.
Spinach
Kale
Broccoli
Carrots
Sweet Potatoes
Bell Peppers
Brussel Sprouts
Tomatoes
Foods to Avoid
Here are 12 foods to avoid on a heart-healthy diet, as they can negatively impact cardiovascular health and overall well-being.
Fried Foods
Processed Meats
Sugary Beverages
Baked Goods
Full-fat Dairy Products
Salty Snacks
Fast Food
Red and Processed Meats
Sugary Cereals
Oils and Margarine
Alcohol (Excessive)
Condiments and Sauces
Heart-Friendly Methods Tips & Cooking Alternatives
Heart-Friendly Cooking Techniques
Grilling (reduces fat content while enhancing flavor), steaming (retains nutrients in vegetables), baking (a healthy alternative to frying for proteins and starches), and sautéing with olive oil.
Salt Alternatives
Replace salt with herbs (basil, oregano, and thyme), spices (paprika, cumin, and turmeric), and citrus (lemon and lime juice to enhance flavor).
Stay Hydrated
Drink at least 8 glasses of water daily. Limit sugary beverages and sodas.
Exercise Regularly
Aim for 150 minutes of moderate activity per week. Great activities include walking, cycling, yoga, or swimming.
Monitor Your Health
Keep track of your blood pressure, cholesterol, and weight. Consult with a doctor for personalized advice.
Meal Planning Tips
Focus on balanced meals that include a variety of whole foods, such as lean proteins, non-starchy vegetables, whole grains, and healthy fats, to help regulate blood sugar levels. Plan meals and snacks at consistent times each day to maintain steady glucose levels and avoid large spikes or drops in blood sugar.
Weekly Meal Prep
Plan meals that include a balance of vegetables, lean proteins, and whole grains. Batch-cook items like quinoa and grilled chicken to save time.
Portion Control
Use smaller plates to manage portion sizes. Fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains.
Grocery Shopping
Stick to the outer aisles of the grocery store where fresh produce, proteins, and dairy are found. Read nutrition labels to avoid added sodium and sugars.
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Common Heart Healthy Diet Questions
Check out these answers to common questions and review other information in the