4 Tips for Heart Healthy Eating

Posted by: BeneFIT Corporate Wellness
Date: February 10, 2014

For a portable snack to take to the office, try Take-a-Break Snack Mix from American Heart Association

The path toward a heart healthy diet begins with smart choices―specifically, recognizing which foods to eat more of and which foods to limit. Remember, it’s about progress, not perfection. So, whether you need to change poor eating habits or further enhance good eating habits, begin by incorporating at least one of the following tips into your diet each week.

1. Eat more fruits and vegetables.
   • Top cereal with bananas or strawberries or add blueberries to pancakes.
   • Keep a bowl of fruit on your table for convenient snacks throughout the day
   • Choose red, orange and dark-green vegetables like tomatoes, carrots and broccoli.
   • Grill or steam your vegetables rather than frying.
2. Limit salt intake.
   • Consider a medley of herbs, spices and low-fat seasonings as a flavorful replacement.
   • Buy fresh products, rather than canned or processed, foods.
   • Know which foods are high in sodium―and avoid them in favor of low- or reduced-sodium options.
   • Use the DASH (Dietary Approaches to Stop Hypertension) eating plan as a guide toward planning meals that are lower in sodium.
3. Change the way you shop for and prepare foods when cooking at home.
   • Incorporate whole grains into your daily diet.
   • Use low- or no-fat sauces, dressings and condiments.
   • Limit saturated and trans fats, along with cholesterol, by following the American Heart Association guidelines.
4. Make smart choices when eating out.
   • Skip the buffet, where it is easy to overload your plate with unhealthy options.
   • Choose appetizers and salads rather than super-sized entrees.
   • Opt for fruit at the end of a meal, instead of high-calorie desserts.

Visit ChooseMyPlate.gov for additional daily recommendations and advice. For more tips on adopting a heart healthy diet, please contact us.

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Disclaimer: The information presented is for your general knowledge and does not replace the advice of a physician. All medical inquiries regarding your health should be presented to a physician.