Your heart works hard for you every single day, so why not show it a little love? Heart disease is one of the leading causes of death in Canada, but many of the factors that influence heart health are within our control. From understanding your blood pressure and cholesterol to nourishing your body with a balanced diet, small everyday choices can make a difference.
Eating for a Healthy Heart: My Top Tips
Meal Preparation:
- Opt for fresh, whole foods when preparing meals at home.
- Choose whole grains like oatmeal, quinoa, and brown rice for at least half of your grain servings. Why not choose whole grains most of the time?
Vegetables and Fruits:
- Fill half your plate with a variety of brightly coloured vegetables and fruits.
- Prioritize orange and dark green vegetables such as sweet potatoes and kale.
- Choose whole fruits over juices, and try unsweetened frozen fruit in the winter for a nutritious option.
Hydration:
- Avoid sugary beverages like pop, sports drinks, and fruit juices. Choose water most of the time. Tea is a great choice as well.
Mindful Cooking:
- Use less sugar, salt, and fat when preparing meals. Grill, broil, poach and bake more often.
- Reduce salt by adding more herbs and spices for flavour.
- Choose canned vegetables that are labelled No Salt Added most often.
High-Fibre Choices:
- Increase fibre intake by consuming vegetables and fruits with peels/skins left on, and whole grains.
- Add bran, high-fibre cereal, or milled flaxseed to boost fibre content of meals.
Limit Processed Foods:
- Minimize intake of highly processed foods.
- Limit foods such as hot dogs, deli meats, cakes, candies, and fast food.
- Reduce consumption of refined foods such as white rice, bread, and pasta.
Remember, small changes in your eating habits can lead to significant improvements in heart health! Your HEART will love you for it!
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