How to Eat Healthy for your Heart

Eating heart healthy is a matter of eating those foods which have been shown to reduce the risk of heart disease and limiting those foods which contribute to heart disease. Heart healthy eating is a plan that can be followed by every member of the family with the exception of children under the age of 2. Young children require more fat in their diets.

Instructions

1

Get your protein from low-fat sources. Eat lean meat, poultry, fish, egg whites, low fat or skim milk. Full fat meats and dairy products are high in saturated fat and calories. Fast food meals are also usually high in fats and calories.

2

Eat plenty of fruits and vegetables. Fruits and vegetables contain vitamins and minerals, are rich in dietary fiber and low in calories. Be sure you don't add butter or other fats to your vegetables. Fruits and vegetables don't need to be organic to be good for your heart.

3

Lose the salt shaker. Eating large amounts of salt can contribute to high blood pressure. High blood pressure puts you at risk for heart disease. Learn to read food labels and seek out lower sodium products.

4

Nutrients found in whole grains help regulate blood pressure and contribute to heart health. Choose whole grain breads, brown rice, high fiber breakfast cereals or oatmeal and whole grain pasta.

5

Learn about portion sizes and eat moderately. Try to keep your diet balanced and allow yourself a treat now and then.