Heart Healthy Beats

Tidbits to keep your heart healthy

A Heart Healthy Diet

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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.

Author: Ashley

A country girl spending her life in her garden and kitchen with her husband and two beautiful boys

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