There are many reason to consider a change in diet, but one of the most important reasons should definitely be for a health heart and decreasing the risk of heart disease, which can lead to a number of problems or even heart failure. Changing a diet plan or getting healthier isn’t always easy, but very well worth the effort. Here are 3 easy steps that will help patients change their diet completely or just add a few fine tunes to their current diet to lead a lifestyle providing a healthier heart.
1. Watch your portion size
Most people don’t consider their portion size when sitting down for a meal. Did you know that most restaurant portions are actually way to big for the average person? Bigger portions or getting seconds need to be looked at if you are serious about changing your diet and increasing your overall health. Eating more than required will result in more calories, fat and cholesterol being taken in. This is bad for the heart as block arteries in the heart can occur. Keep a close eye on your portions and take into consideration the risks involved before having a second helping. Eating less calories, less nutrient rich foods like fruits and veggies will provide less of these fats, which will decrease the risk and also provide a healthier lifestyle.
Getting to the right portion size can be tricky at first, but will provide a great start to your new eating plan. Patients who control their portion sizes will lose weight and less high risk fats will be found in the body. To measure portions cups, scales and size can be used. For example, meats, chicken and fish can be measure in ounces, doctors recommend meats and fish thicker or bigger than the size of a deck of playing cards, or no more than a half a cup of pasta is a good way to look at these portions.
2. More Veggies and Fruits
Adding more fruits and veggies to your diet will provide a lower calories being taken in and more dietary fibers being introduced into the diet. Eating more fruit and veggies will help control portions and also decrease the amount of other foods being eaten like snacks and fast food. Fruit are also a great source of minerals and vitamins, which are essential for a healthy heart lifestyle.
Adding in fruit and veggies to ones diet is easier than you may think. Be sure to keep these easy around so they are available when you feel like a snack. Put a bowl on the kitchen table that will remind you to eat fruits before reaching for another snack. Keep washed fruits and veggies in your refrigerator to make it easy to use in food or eat as a snack. Meals with fruit and veggies can also be used to provide a great cut in foods containing bad fats or too much calories.
3. Selecting Whole Grains
There are a number of different ways to add whole grains to a diet, which will promote a healthier heart, lower blood pressure and far beyond. Nutrients and other fibers will be able to regulate blood pressure and can be added to a diet by making substitutions or trying new methods like wholegrain quinoa’s, couscous and barley.
Ground flaxseeds are also a great way to add wholegrain to a diet. These seeds are a great source for omega 3 fatty acids and can be enjoyed in yogurt, hot cereals or applesauce. With these seeds added to a diet lower blood cholesterol will be reached, which means a healthier heart and lifestyle will be reached.