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Eat Healthy Food
 You can make lifestyle choices that will help improve how healthy you are and reduce heart attack risks. If you smoke, you can get help to quit. If you need exercise, you can find many ways to add activity to your daily routine. If your diet is not so good, you can change that too by eating healthy food.
Your Heart and Nutrition
These things we know: A diet high in saturated fats, especially from red meat, will raise your cholesterol levels, and that is a risk factor for heart disease. Obese people are more likely to have heart disease.
A diet with too much sodium may elevate your blood pressure, and there is also a connection with inflammation and heart disease.
Making healthy dietary choices may help to improve your health and reduce your risk factors for heart disease and other chronic diseases. Here's what you need to do to start:
Eat Fish
Food health information says eating fish is good. Salmon, herring and sardines are all great sources of omega-3 fatty acids. Other fish are good, too. Omega-3 fatty acids may help to reduce inflammation and will help you get your cholesterol down to a healthy level.
Choose Healthy Oils and Fats
There are different types of fats you need to learn about. Saturated fats increase your risk of heart disease and are found in meat, butter and coconut oil. Saturated fats should be avoided until your cholesterol levels are down and you are at a healthy weight. Even the most stubborn red-meat eater can enjoy legumes, nuts and seafood for their main protein sources.
Monounsaturated fats like olive oil will help to protect your heart. Olive oil is a great choice for cooking, or for use as a dressing or dipping sauce.
Polyunsaturated fats come in two types: omega-3 fatty acids and omega-6 fatty acids. Most people get get enough of the omega-6 fatty acids from their diets, but it is very common to be deficient in omega-3 fatty acids. Fish are the best source for omega-3 fatty acids, but fish oil wouldn't be such a good-tasting choice for cooking or for making dressings. Walnuts, flax seed and canola oil are all good sources of omega-3 fatty acids. They all make better choices than corn oil, sunflower oil and safflower oil, which all contain higher amounts of omega-6 fatty acids. Canola oil is the best choice for sauteeing, so use flax oil and walnut oil for salad dressings, or just eat the nuts and seeds.
Get Plenty of Fibre
Soluble fibre, like the fibre found in oats and oatmeal, will help to control your cholesterol. Fibre found in whole-grain products will help to control sugar absorption, will help to keep you feeling full, and will keep your digestive system healthy.
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Choose Healthy Carbohydrates
Stay away from sugary foods like candy, cookies, cakes, and pastries. Eating a high sugar diet will increase your triglycerides and won't help your heart disease risk at all. Healthy carbohydrates include whole grain breads, whole grain pastas, brown rice, and lots of colorful fresh fruits and vegetables. Fruits and vegetables should become the main part of your diet. Not only are fruits and vegetables sources of good carbohydrates, they also contain lots of vitamins, minerals, and other phytochemicals that can help improve your health.
Add Soy
Soy is a great addition to a heart healthy diet. You can add soy milk, tofu, soy-beans, or use soy flour in recipes.
Choose Health Protein Sources
Diets with healthy proteins are a great way to keep your heart healthy. Choose lean meats, fish, and plant proteins like legumes, nuts, and seeds. These plant protein sources are also great sources for healthy carbohydrates and fats.
While red meats are a great source of iron and minerals, they are also a source of unhealthy saturated fats. When eating red meats, choose low fat cuts and remember that one serving is only about two or three ounces. Eat fish at least three times per week and eat plant proteins every day.
Use Healthy Cooking Methods
Sauteeing and stir-frying with a little olive oil or canola oil are great methods, but don't dip your foods in batter and fry them anymore. Remove the skin from chicken or turkey and bake in the oven covered in foil. Bake fish instead of frying. Steam your vegetables to maintain the most nutrients. No more cream sauces or lots of butter either. Try squeezing lemon juice on your vegetables, or use your favorite seasonings. This is also also a good way to improve your kids healthy food and drink intake.
Cut Back on the Sodium
Use herbs and spices instead of salt. When you are grocery shopping, be sure to read Nutrition Facts labels very carefully to check about healthy limits. A lot of canned foods contain huge amounts of sodium.
Choose Healthy Portion Sizes
That bagel you see in the coffee shop might be about the same size as five slices of bread. In order to eat a healthy diet you need to understand portion sizes. A serving of meat is about the size of a deck of playing cards and a serving of starchy foods such as pasta or potatoes is about the size of a baseball. Green vegetables and salad items can easily be about the size of two handfuls, just be sure to not overdo any dressings or sauces.
As you make these dietary changes remember that it takes time for these changes to become habits. Not sure how many calories you need or how many servings of different food groups? Use my Nutrition and Calorie Guides to help you. Keep working at these dietary changes and you will be rewarded with good health and a healthy heart.
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