Eat Well: A Healthy Heart

Trying to eat well is one common concern among many people

. For many in this country, losing weight is a necessary goal that often starts with struggle. It may help to know some of the delicious and healthy foods you should look to eat, particularly those that are good to your heart.

When it comes to healthy diet tips, theres one tip that is best to always remember: natural is the way to go. Fresh, whole foods are much healthier than food from a box. Unprocessed vegetables and fruits are great for fighting off free radicals in your blood and keeping your heart strong. If you want variety in your fruit lineup, think about trying some tropical fruits. Cranberries, blueberries and raspberries all have a potent mix of vitamin C, calcium, beta-carotene and more. Substitutions are often a good idea to add variety and increase your nutrient intake: sweet potatoes for white potatoes, spinach for lettuce. Don't be afraid to try ethnic dishes to have a new and tasty way to eat your produce.

The next step is meat and protein. No doubt you've heard bad things about meat and fish. The truth is that there are numerous protein options that are actually good for you. Be sure to look for omega-3 fatty acids. These are good fats that are abundant in fish like salmon and tuna. For good fats, consider black or kidney beans. Walnuts and almonds also have good fats in the form of plant omega-3's. The nutrients in these proteins should be part of a well-balanced diet because they help protect your heart.

Another tip is to indulge yourself once in a while. Im sure you were waiting to hear that good news. The list of heart-healthy foods includes things like red wine and dark chocolate. Dark chocolate with a cocoa content of at least 70% and red wine are two foods that can help lower blood pressure and bad cholesterol. Even if you eat many less healthy foods, you can still enjoy them if you don't overdo it. When you eat food without feeling guilty or like youre cheating, youre less likely to overindulge.

The key to maintaining a healthy diet is to make easy-to-implement lifestyle changes. There are three areas in life that you can work on to better how you live: balanced diet, active lifestyle and hobbies that strengthen your mind and body.

by: Marlon Jackson

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