Heart diet cool

Although you may know that eating certain foods can increase Your risk of heart disease, it is often difficult to change your eating habits. Whether you have years of unhealthy eating under your belt or you just want to improve your diet, here are eight tips for the heart-healthy diet. Once you know which foods to eat more of and that limit, you will be on the road to a heart-healthy diet.

1. Control Your portion sizes
Overloading your plate, taking minutes and eat until you feel the dolls can result in eating more calories than you need to. The portions served in restaurants that are often more than anyone needs.

Using a plate or bowl to help control Your portions. Eating portions larger than low-calorie, nutrient-rich foods, such as fruits and vegetables, and portions of high-calorie food, high-sodium, such as refined, processed or fast food. This strategy can shape your diet as well as the heart and the waistline.

The number of servings per food group features may vary depending on special diets or guidelines you follow. Serving size is the amount of a particular food, are defined by common measurements such as cups, ounces or pieces. For example, a serving of pasta is about 1/3 to 1/2 cups, or about the size of a hockey puck. A serving of meat, fish or chicken is approximately 2 3 ounces, or about the size and thickness of a deck of cards. Serving size is assessing learning skills. You may need to use measuring cups and spoons or scale until you feel comfortable with your assessment.


2. Eat more vegetables and fruits
Vegetables and fruits are also low in calories and rich in fiber. Vegetables and fruits, such as plants or other plant foods, contain substances that can help prevent cardiovascular disease. Eat more fruits and vegetables can help you cut back on high-calorie foods, such as meat, cheese, and snack foods.

Store the washed and cut vegetables in the fridge for a quick snack. Keep the fruit in a bowl in your kitchen so you'll remember to eat it. Choose recipes that have fruit or vegetables as the main ingredients, such as sauteed vegetables or fresh fruit that is mixed into a salad.

3. Select grains
Full-grain is a good source of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the number of whole grains in your diet heart healthy by making a simple substitution product for whole grains. Or challenging and trying new grain, such as wheat farro, quinoa or barley.

4. Limit healthy fats
Limit how much saturated and trans fats you eat is an important step to reduce blood cholesterol and lower the risk of coronary artery disease. High blood cholesterol levels can lead to the buildup of plaque in your arteries, called atherosclerosis, which can increase the risk of heart attack and stroke.

5. choose the low-fat protein source
Meat, fish and poultry, low-fat dairy products, and eggs are some of the best sources of protein. But be careful to choose lower fat options, such as skim milk rather than milk and Skinless chicken breast instead of chicken fried bread.

Fish is another good alternative to high-fat meat. And some types of fish rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You will find the highest amount of omega-3 fatty acids in cold water fish such as salmon, mackerel, and herring.

Beans-beans, peas, and lentils — also is a source of protein and contain less fat and cholesterol, making them a good substitute for meat. Replace the plant protein for animal protein — for example, soy or bean burger for hamburgers — will reduce your intake of fat and cholesterol and increase Your fiber intake.