Here are five nutrition tips for a healthy heart and weight management:
- Eat lots of fruits and vegetables. Fruits and vegetables are generally low in fat, high in fiber, and contain a large amount of protective nutrients such as vitamins, mineral, antioxidants, and phytochemicals. Strive to fill half your plate with fruits or vegetables.
- Eat more whole grains. Whole grains will help you feel full even when eating less, can help to lower your cholesterol level, and (just like fruits and vegetables) contain a higher amount of protective vitamins and minerals.
- Eat fish two to three times each week. Good choices for heart health include trout, salmon, and albacore tuna. Don't like fish? Another heart healthy recommendation is to eat more plant-based proteins like legumes, nuts, or soy. Try for one or two meatless meals each week.
- Choose heart healthy fats (also known as monounsaturated or polyunsaturated fats). Good fat sources include olive and canola oil, avocados, nuts, olives, flaxseed, and fatty fish.
- Eat less processed foods. Many commercially prepared foods are high in fat, sugar, and salt.