Little Steps, Big Results: A Heart-Healthy Diet

Little Steps, Big Results: A Heart-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. Familiarizing yourself with "health food" is the best way to get over the intimidation and begin helping your heart and body. 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. Berries are full of nutrients, and they're versatile enough to add to salads, muffins, trail mixes and more. Substitutions are often a good idea to add variety and increase your nutrient intake: sweet potatoes for white potatoes, spinach for lettuce. Eating your veggies doesn't have to be boring when you add variety and don't mind looking for new and exciting cooking ideas. Are you thinking about protein now? 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. 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. Beans, fatty fish, nuts and whole grains are all important to a healthy diet because they add vital heart-protective phytonutrients. Finally, remember to enjoy a few indulgences. That's sweet music to many people's ears. Rich dark chocolate and a bit of red wine can be healthy. 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. 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. When you incorporate small changes into all aspects of your life, it's less challenging to start and maintain a healthy diet. Heart health begins with eating a healthy diet, but exercise and finding time to enjoy yourself are just as meaningful.

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