We know how hard it is to change your eating habits. To make it easier, start with these eight strategies to be on your way towards a heart healthy diet.
A visit to the Catherization lab or electrophysiology lab is not exactly a good time nor is being strapped to a 24 hour Holter monitor or 2 week loop recorder. Before a cardiac event occurs why not be proactive and alter eating habits to reduce the chances of needing a cardiac event monitor or EP procedure in the future. It is often difficult to change your eating habits even though you might know that eating certain foods can increase your risk of heart disease. This article is geared to you if you have been eating unhealthy for many years or you simply want to fine-tune your diet. Once you know which foods to limit and which foods to eat more of, you will be well on your way towards a heart healthy diet.
1. Control your portion size
Just as important as what you eat is how much you eat. Overloading your dinner plate, going up for second helpings and eating until you are stuffed can usually lead to eating more fat, calories, and cholesterol than you should. Restaurants usually serve portions that are often more than you need. It is important to track of the number of servings you eat. It may be helpful to use proper serving sizes to help control your portions. Eating more of nutrient rich, low in calorie foods, such as fruits and vegetables, and less of high sodium, high-calorie foods, such as fast foods, or refined and processed foods can improve your waistline, diet as well as your heart.
A serving size is an amount of food, defined by common measurements such as ounces, cups or pieces. For example, a single serving of pasta is about 1/2 cup, or the size of a hockey puck; while a serving of fish, chicken or meat is about 2 to 3 ounces, or about the size of a deck of cards. Judging serving size is a skill that you would need to learn. At first, you may likely need to use spoons, measuring cups and scales until you are comfortable with your judgment.
2. Eat more fruits and vegetables
Fruits and Vegetables are good sources of minerals and vitamins. They are also rich in dietary fibre and low in calories. Vegetables and fruits contain substances that help prevent cardiovascular disease. Eating more of them helps you eat less high-fat foods, such as cheese, snack foods and meat.
Featuring fruits and vegetables in your diet is easier than it sounds. For quick snacks keep vegetables cut and washed in your refrigerator. To remember to eat fruits, keep them in a bowl in your kitchen. Further, choose recipes that have fruits or vegetables as the main ingredient, such as fresh fruit mixed into salads or a stir fry with vegetables.
Table 2 Fruit and Vegetables to choose and avoid
Heart Healthy Way
- Canned vegetables low in sodium
- Canned fruit in juice or water
- Frozen and Fresh fruits and Vegetables
The Other Way
- Coconut
- Canned fruit in syrup
- Frozen fruit with added sugar
- Breaded or fried vegetables
- Vegetables in a cream sauce
