A Heart-healthy Diet: How Simple Is That?

Health and wellness begins with the food you put into your body

. Most want to lose weight and others want to keep it off or prevent themselves from gaining in the first place. Familiarizing yourself with "health food" is the best way to get over the intimidation and begin helping your heart and body.

Go natural. That's the simplest piece of food advice. Fresh, whole foods are much healthier than food from a box. Fresh fruits and vegetables are part of the foundation for a heart-healthy diet because they help eliminate free radicals in your bloodstream, which protects your blood vessels. You know the saying about having an apple a day, but also consider new fruits to spice things up. According to some research, papaya and blueberries are two of the 25 most heart-healthy foods. Sweet potato is a good substitute for regular white potatoes because of its vitamins and fiber, and spinach is more nutrient-rich than Iceberg and other lettuces. Online cooking sites can have plenty of new and exciting ideas for fruit and vegetable dishes.

The next step is meat and protein. Many people believe meat and fish are a no-no with a healthy diet. In fact, good protein options are essential to a healthy diet. The three best protein options are fatty fish like salmon that are full of omega-3's, tofu and lean cuts of meat. Eating plenty of nuts with good fats like almonds and walnuts is good for your heart. Beans and legumes are also rich protein sources and can make excellent meat substitutes in occasional meals. Fish, nuts and beans provide phytonutrients and help fulfill you without filling your arteries and body with dangerous fat and cholesterol.

Lastly, you have permission to treat yourself. Im sure you were waiting to hear that good news. It is true that foods like red wine and dark chocolate can be good for you. These two foods contain nutrients called polyphenols that can reduce bad cholesterol, protect blood vessels and lower blood pressure. Even with less healthy desserts and snacks, the key is to enjoy them in moderation or sparingly. Part of a healthy attitude about food is to allow yourself to enjoy it rather than obsess over it.

The key to maintaining a healthy diet is to make easy-to-implement lifestyle changes. It's most important to enjoy exercise, a well-balanced diet and hobbies that enrich your life.

by: Marlon Jackson

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