Know Where To Start: A Healthy Diet

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

. 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.

It may be a no-brainer but sometimes we forget: natural food is good, healthy food. Fresh, whole foods are much healthier than food from a box. Fresh vegetables and fruits help keep your blood vessels strong and are essential to a heart-healthy diet. Most people regularly eat apples, bananas and oranges, but sometimes you need some delicious variety. According to some research, papaya and blueberries are two of the 25 most heart-healthy foods. Acorn squash has B-complex and C vitamins, and spinach is very healthful. In fact, baked squash served with sauteed spinach can make a great dish. 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. Often the negative aspects of meat and fish are reported more than the positives. You can't actually enjoy a balanced diet without healthy protein. 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. Adding whole grains to these protein sources is a great way to consume vital heart-healthy nutrients.

Also, a key to a healthy diet is to treat yourself. You're probably very grateful to hear that. The list of heart-healthy foods includes things like red wine and dark chocolate. Red wine and dark chocolate with cocoa content of 70% or higher both have flavonoids that can improve good cholesterol and help lower your blood pressure. With all desserts and snacks, eating them in moderation or only occasionally is the best piece of advice. If you enjoy your food guilt-free, you're less like to overdo it.

When you incorporate small changes into all aspects of your life, it's less challenging to start and maintain a healthy diet. Your heart is at its best when you exercise, eat a well-rounded diet and enjoy your life to the fullest.

by: Marlon Jackson

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