I want to talk to you about adapting a heart healthy diet, but frankly I despise the word DIET. The word makes me think of restriction and meals should be anything but restricting.
A healthy meal plan should consist of
fruits: fresh and dried varieties; add to smoothies and yogurts; use as a dessert; select canned varieties in their own juices instead of heavy syrup
vegetables: eat a large variety of your daily vegetables raw to keep the enzymes, vitamins and phytochemicals intact; use leafy green leaves in place of bread or tortillas; saute, roast, stir fry or steam vegetables to help retain their vitamins and minerals; choose fresh and frozen over canned when possible
fiber rich foods: legumes (navy, pinto, kidney, black beans and split peas) choose dried when possible; nuts & seeds
whole grains: whole oats/ oatmeal; popcorn; barley; brown & wild rice; millet; quinoa
proteins: cold water fish such as salmon; chicken & turkey; eggs; low fat dairy (low fat cheese, milk and yogurt)
and healthy fats: look for polyunsaturated fats (nuts, seeds, vegetable oils such as corn and safflower oil, and fatty fish); monounsaturated fats (canola oil, olive oil, peanut oil, nuts, seeds, and avocados); limit saturated fats
For more information about healthy dietary changes check our this link from the U.S. Department of Health and Human Services http://www.nhlbi.nih.gov/health/public/heart/chol/chol_tlc.pdf
Thanks for visiting. Happy and healthy eating.