1. Lose that extra weight. Lightening up and shedding a few pounds will make it easier for your heart and on you!
2. Watch out for fat. Learn to be “fat-savvy.” You want to eat little to no cholesterol, saturated, and trans fat. Choose lean meats and low-fat or non-fat dairy to help cut these numbers down.
3. Watch out for salt. Look for reduced-salt and no-salt added products and try your food before you add extra salt.
4. Eat a lot and a variety of fresh fruits and vegetables. Eat the colors of the rainbow, that will guarantee you get a wide assortment of the vitamins and minerals you need.
5. Choose whole-grains, whole-wheat options as often as you can.
6. Choose lean meats, especially fish. Salmon, trout and herring are loaded with the amazing Omega-3 fatty acids that do wonders for your heart health. It’s recommended to eat these kinds of fish twice a week.
7. Incorporate nuts into your diet. Walnuts and almonds have shown to help improve heart health.
8. Get to know your food labels. Reading the food label and knowing what you read are very important for you and your health.
9. Eat more fiber. Fiber is great for the heart, waist line, and reducing your risks of certain cancers. Fiber is found in fresh fruits and veggies, beans, oatmeal, barley, etc.
10. Be active. It’s recommended to be physically active at a moderate level for at least 30 minutes a day on most days of the week. Don’t feel obligated to get it all in at once. You can do three 10 minute intervals throughout the day if that’s all you have time for!
The heart-healthy “dose” of nuts, by the way, is three to five 1-ounce servings per week.
-Steve