subject: Little Steps, Big Results: A Healthy Diet [print this page] Theres a lot of concern about eating the right foods and living well. It can be daunting to even consider how to go about losing weight or changing your habits. 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. The best foods are the ones that had the least steps from nature to your plate. Fresh vegetables and fruits help keep your blood vessels strong and are essential to a heart-healthy diet. You know the saying about having an apple a day, but also consider new fruits to spice things up. Papaya is full of calcium, potassium, magnesium and other healthy nutrients. 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.
I'm sure you also want to know about meat and protein. Meat and fish often get a bad rap when it comes to healthy eating. You can't actually enjoy a balanced diet without healthy protein. You may know about eating fish with omega-3 fatty acids, but also consider tofu. Firm tofu is full of magnesium, potassium and other nutrients and is very good for grilling or stir-fry. Beans and legumes are other good non-meat sources of protein as well as nuts like walnuts and almonds. 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. That's no trick or test. Rich dark chocolate and a bit of red wine can be healthy. These two foods contain nutrients called polyphenols that can reduce bad cholesterol, protect blood vessels and lower blood pressure. Even if you eat many less healthy foods, you can still enjoy them if you don't overdo it. You're more likely to maintain a healthy diet when you don't feel like eating a couple cookies or chips is "cheating."
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.
