Healthy Food for Heart Recommended by Doctor
If you could change just three of your eating habits that would truly make a difference
in your cardiovascular health, what would they be?
in your cardiovascular health, what would they be?
- Reduce intake of foods high in saturated fat and trans fat.
- Eat more vegetables, fruit, whole grains, beans and foods high in
monounsaturated fat. - Lose weight, if you need to, good for health and beauty.
Losing Weight
This is an individualized process and different techniques work for different people.
Some people eat smaller portions, some give up junk food, others eat out less often.
Exercising will help you lose weight faster, not to mention the benefits to your
cardiovascular system! Think about your own eating habits, be honest with yourself.
Pick 2 or 3 of your unhealthy eating habits and try to adjust either the amount or the
frequency. For example, eating a large bowl of ice cream each night is an unhealthy
eating habit. To adjust the amount, you would eat a coffee cup full of ice cream,
instead of a large bowl. To adjust the frequency, set a rule whereby you can only eat
ice cream on weekends. Setting rules for how often you eat fattening, or high calorie
foods is an excellent way to lose weight without totally giving up your favorite foods.
Stick with it! Losing weight takes a long time. MONOUNSATURATED FAT These
foods help keep the weight off and lower cholesterol: olive oil, canola oil, peanut oil,
avocado, olives, almonds, cashews, peanuts, pecans, tahini, natural peanut butter,
sesame seeds. POLYUNSATURATED FAT Promote wellness. Avoid these foods or
eat only in strict moderation: Corn oil, soy oil, safflower oil, tub margarine, walnuts,
mayonnaise, salad dressing, pumpkin seeds, sunflower seeds. SATURATED FAT
Promote wellness. Avoid these foods or eat only in strict moderation: butter,
margarine, whole milk, cheese, cream, sour cream, chocolate, cocoa butter, egg yolk,
whole egg, coconut oil, palm oil, palm kernel oil, hydrogenated or partially
hydrogenated oil, lard, beef tallow, and any meat not on the very lean or lean list.
TRANS FATTY ACID Found in most junk food. NOT for the healthy heart!
Hydrogenated vegetable oils, stick margarine, shortening, commercial baked goods
such as cookies, donuts, pastries and biscuits; potato chips and other smack chips,
french fries, frosting.
This is an individualized process and different techniques work for different people.
Some people eat smaller portions, some give up junk food, others eat out less often.
Exercising will help you lose weight faster, not to mention the benefits to your
cardiovascular system! Think about your own eating habits, be honest with yourself.
Pick 2 or 3 of your unhealthy eating habits and try to adjust either the amount or the
frequency. For example, eating a large bowl of ice cream each night is an unhealthy
eating habit. To adjust the amount, you would eat a coffee cup full of ice cream,
instead of a large bowl. To adjust the frequency, set a rule whereby you can only eat
ice cream on weekends. Setting rules for how often you eat fattening, or high calorie
foods is an excellent way to lose weight without totally giving up your favorite foods.
Stick with it! Losing weight takes a long time. MONOUNSATURATED FAT These
foods help keep the weight off and lower cholesterol: olive oil, canola oil, peanut oil,
avocado, olives, almonds, cashews, peanuts, pecans, tahini, natural peanut butter,
sesame seeds. POLYUNSATURATED FAT Promote wellness. Avoid these foods or
eat only in strict moderation: Corn oil, soy oil, safflower oil, tub margarine, walnuts,
mayonnaise, salad dressing, pumpkin seeds, sunflower seeds. SATURATED FAT
Promote wellness. Avoid these foods or eat only in strict moderation: butter,
margarine, whole milk, cheese, cream, sour cream, chocolate, cocoa butter, egg yolk,
whole egg, coconut oil, palm oil, palm kernel oil, hydrogenated or partially
hydrogenated oil, lard, beef tallow, and any meat not on the very lean or lean list.
TRANS FATTY ACID Found in most junk food. NOT for the healthy heart!
Hydrogenated vegetable oils, stick margarine, shortening, commercial baked goods
such as cookies, donuts, pastries and biscuits; potato chips and other smack chips,
french fries, frosting.
Adding More Whole Foods
How to add more fruits, vegetables, whole grains and beans to your daily routine?
such as quinoa, amaranth or millet.pancakes, or try an ancient grain (a grain
common long ago, now being eaten .again) such as quinoa, amaranth or millet.
How to add more fruits, vegetables, whole grains and beans to your daily routine?
- Set a goal of eating three fruits per day.
- Have soup and/or salad each day
- Use beans in place of meat or poultry.
- Add beans to your salad, pasta or rice.
- Shop someplace new that may have a larger selection of fruits and
vegetables: a new supermarket, the farmers market, a produce stand or the
natural food market. - Buy mainly whole grains cereals, bread, crackers (look for varieties low in
saturated fat) and rice.
such as quinoa, amaranth or millet.pancakes, or try an ancient grain (a grain
common long ago, now being eaten .again) such as quinoa, amaranth or millet.
Natural Health and Beauty >> Healthy Food >> Food for Healthy Heart
Other Important Tips
Eat mostly lean protein sources such as beans, peas, lentils, soy foods, fat free
cheese, Parmesan cheese, white meat chicken and turkey without skin, all fish, lamb
chop or roast, ham, tenderloin or center, ground round, sirloin, flank, tenderloin, T-
bone, porterhouse, rump roast.
When eating between meals, allow yourself only healthy snacks. Snack on nuts and
fruit, natural peanut butter on whole wheat crackers (watch out for saturated fat),
popcorn popped in canola oil, trail mix (stick to fruit and nut types, no candy) or low fat
yogurt.)
Healthy Snacks Include:
Eat mostly lean protein sources such as beans, peas, lentils, soy foods, fat free
cheese, Parmesan cheese, white meat chicken and turkey without skin, all fish, lamb
chop or roast, ham, tenderloin or center, ground round, sirloin, flank, tenderloin, T-
bone, porterhouse, rump roast.
When eating between meals, allow yourself only healthy snacks. Snack on nuts and
fruit, natural peanut butter on whole wheat crackers (watch out for saturated fat),
popcorn popped in canola oil, trail mix (stick to fruit and nut types, no candy) or low fat
yogurt.)
Healthy Snacks Include:
- Nuts and fruit
- Roasted and salted soy nuts
- Natural peanut butter and…apple slices, whole wheat crackers, (avoid
saturated & trans fat) celery sticks - Popcorn popped in canola oil
- Frozen bananas or grapes
- Celery with fat free cream cheese
- Trail mix with dried fruit and raw nuts
- Whole wheat pretzels or bread sticks dipped in mustard
- Baked tortilla chips and salsa
- Veggies with hummus or guacamole
- Low fat yogurt
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