The Heart Healthy Diet

Barnabas health

life is better healthy

hi I'm Barbara mints vice president of

healthy living and community engagement

for Barnabas health what is a

heart-healthy diet there is so much

information out there so many fad diets

to choose from just take a deep breath

and follow these simple tips to a

healthier heart and a healthier you eat

more fish not only is it a good source

of protein it's leaner than beef and

even certain cuts of poultry some oily

fish such as salmon tuna mackerel have

omega-3 fatty acids which lower your

risk of heart disease and stroke the

American Heart Association recommends

two servings weekly of these omega-3

rich fish another way to get those

essential omega-3s are from flax seeds

and chia seeds this is a good choice for

you vegetarians eat more fruits and

vegetables themes and whole grains

fruits and vegetables are loaded with

fiber and nutrients called antioxidants

that help fight heart disease you need

about two to three fruit servings daily

and three to four vegetable servings

know your fats each is different and

will have a different effect in your

body that's like butter cream and some

salad dressings and bacon are saturated

fats they will raise your cholesterol

which leads to heart disease unsaturated

fats are usually liquid at room

temperature oils like olive corn and

sunflower are unsaturated oils and will

help lower your cholesterol

monounsaturated fats are the best choice

they are found in olive peanut and

canola oil these are a very good choice

for heart health as they will help keep

your HDL or your good cholesterol up

while lowering your LDL or your bad

cholesterol avoid artificial trans fats

these are fats that will raise your LDL

or bad cholesterol they are usually

found in processed foods like packaged

baked goods refrigerated dough products

like biscuits and cinnamon rolls coffee

creamers and stick margarine to name

only a few bake broil or grill your

foods this will help keep your fat

intake lower which helps keep both your

body weight and your cholesterol down

and watch those portions it's easy to

supersize our meals in this fast-food

environment add vegetarian dishes to

your weekly menu

plant protein has very little fat and no

cholesterol only animal products like

milk eggs meat and cheese have

cholesterol and cut back on your salt

intake canned foods like soups and

vegetables are particularly high in

sodium the recommended daily amount of

salt is three-quarters of a teaspoon the

average American consumes about two

teaspoons of salt daily limit alcohol

intake to one drink per day for women

and two for men red wine in moderation

is a good choice and last but not least

stay active exercise helps lower your

cholesterol and blood pressure as well

as your weight it also helps elevate

your mood and keeps you motivated all of

these tips will help keep you on that

journey to health and wellness Barnabas

health life is better