Setting Heart Healthy Diet Goals

Salmon with Avocado Salsa

Maintaining a healthy weight and eating a balanced diet are excellent ways to protect your heart . Changing your diet can be achieved through small alterations such as including more fruits and vegetables or changing the way you cook and season your food. Talk to your cardiologist if you have questions about setting and achieving your own heart-healthy goals.

Build Nutritional Meals
Build a meal plan each day that includes servings of fruits, vegetables, whole grains, and proteins. If you are eating a 2,000 calorie diet, you should plan to eat four and a half cups of fruits and vegetables and three ounces of whole grains each day. You should also include seven ounces of fish and four servings of nuts and legumes in your meals each week.

Include Variety
One of the key components of a healthy diet is variety. Eating the same types of foods every day limits the types of nutrients you ingest. Choose a variety of fruits, vegetables, and proteins to eat throughout the week. Selecting seasonal options, particularly when eating fruits and vegetables, will ensure you get a variety of nutrients while sticking to any grocery budget.

Reduce Risky Foods
Making healthy food choices includes limiting those foods that have a negative impact on your weight and your heart. Limit your sodium intake to 1,500 milligrams or less each day. Avoid sugar-sweetened drinks, such as soda, and limit your consumption to 36 ounces of these beverages per week. If you are concerned with your cholesterol, consider eating egg whites rather than whole eggs and cooking with a no-cholesterol spray rather than oils or fats. Eat no more than two servings of processed meats each week and check nutritional labels to ensure that saturated fats make up no more than seven percent of your total dietary intake.

If you’d like help designing the perfect heart-healthy diet for your needs, contact Cardiac Solutions at (623) 208-530. We can help you make the right choices to lose weight and manage your heart health. Click through our website for more information about cardiology in Phoenix, Avondale, Glendale, and Sun City West.


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