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10 Ways to a Healthier Heart

10 Ways to a Healthier Heart

1. Control Portion Sizes – Remember meat should be about 3 – 4 oz.

2. Eat More Fruits and Vegetables – Aim for 2 – 3 servings of fruit per day and 5 servings of vegetables.

3. Eat More Whole Grains – Oatmeal, Whole Wheat, Quinoa, Brown Rice

4. Limit Unhealthy Fats – Butter, Lard, Bacon Fat, Gravy, Cream Sauces

5. Choose Low-Protein Sources – Eggs, Low-Fat Dairy, Legumes, Fish, Skinless Poultry, Lean Beef, Soy Products,

6. Reduce Sodium in Your Food – Buy low salt or no salt vegetables, Add spices to your meals, Use Mrs. Dash, Buy Reduced Salt Condiments, Buy Reduced Salt Soups

7. Meal Plan – When you create your meals at home, you are able to cut back on your salt intake.

8. Know Your Restaurants – Look up the menu’s at the restaurants that you frequent. Choose the lower fat options to save on fat and cholesterol.

9. Exercise – Do some form of cardio exercise most days of the week for 30 minutes.

10. Allow yourself one meal each week to have the food you are craving. I believe that we should eat healthy 80% of the week and 20% of the week we just need to enjoy! 🙂

Cathy Bowers, RD

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