01 Mar Live a Balanced Life
Live a Balanced Life…
How much you eat is just as important as what you eat; know what amount of each of the food groups is right for you.
Eat more veggies & fruit
Vegetables and fruits are low in calories, rich in dietary fiber, and contain substances found in plants that help prevent cardiovascular disease. Eating more fruits and vegetables also helps you eat less high-fat foods.
Choose whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. When choosing breads, look for the first word on the label to say ‘whole’ then make sure for every 10 grams of carbs you’re getting at least 1 gram of fiber.
Choose healthy fats; limit saturated fats
Limiting saturated fats will help to reduce blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. Choose healthy fats such as olive oil & avocados. Avocados are a good fat and very satiating. Eating just one half of an avocado with a meal can decrease appetite by 40% over a 3 hour span.
Choose lean proteins
Protein is needed for a good amount of vitamins and iron. Protein should be lean and can include fish like salmon which is high in calcium, vitamin D, & DHA and halibut which is high in magnesium, lean meats with fat trimmed off, skinless poultry, peanut/almond butter, nuts, seeds, and beans. Use an iron skillet when cooking selected proteins; it helps add iron to your body more efficiently.
Allow yourself to enjoy a favorite food or indulgence once in a while without it turning into an excuse to sabotage your overall healthy eating routine. Balance is the key to staying on track for a healthy heart and a healthy, happy life.