Tips for Heart hEALTH

The second part of a complete approach to heart health is just as, if not more important than the first: a healthy diet.

Eating the right kinds of foods – and, just as importantly, avoiding the wrong kinds – will substantially decrease your risk of stroke and cardiovascular disease. It can also help prevent or manage Type 2 diabetes, cancer, coronary heart disease, bone loss and the development of kidney stones.

So, what does a heart healthy diet look like? There are several ways to think and answer this question. For our purpose today, we’ll look at what the Mayo Clinic recommends. Their eight steps to ensure you are consuming a healthy diet are:

1) Control your portion size

Do not overload your plate and take your time eating. It’s important to know what a portion looks like. Use your hands to measure portion size; one portion of chicken or pasta is the size of the palm of your hand, one portion of grains (choose whole!) is the size of your fist, and one serving of oils and fats is the size of your thumb. For more info on portion control, and some helpful visuals, click here.

2) Eat plenty of vegetables and fruits

Aim for nine servings per day. This may sound like a lot but if you keep them washed, cut and ready to eat as a quick snack, it can be super convenient. Colour and variety are the key when choosing your vegetables and fruits – dark green, yellow, and red are best.

3) Eat whole grains 

Reduce your consumption of refined grain products like white bread and pasta and replace them with whole grains. Try whole-grain couscous, quinoa, barley, flaxseed, popcorn, oatmeal, or wild rice.

4) Limit unhealthy fats

Minimize saturated fat to less than 7% and trans fats to less than 1% of your total daily calories. For example, a sedentary female who is 31–50 years old needs about 2,000 calories each day. Therefore, she should consume a maximum of 15 g saturated fat, and 2 g trans-fat. Saturated fats are found in beef, veal, lamb, pork, whole dairy products, poultry skin. It is also important to avoid modified and hidden trans fats, which can still be found in junk food – this includes fried food, fast food, chips, cookies, doughnuts, and pastries. Note: Fat can still be your friend, so please talk to your local Dietician for the advice best for you.

5) Consume low-fat protein

Some great lower fat options include skim milk, lean meat, poultry, fish, egg whites and legumes.

6) Limit sodium intake

Minimize sodium to 2,300 mg per day. Use herbs and spices to add flavour to your meals instead of salt and be aware of hidden salt in canned and processed foods. Ready-made food, bacon, olives, chips, bread, breakfast cereal and other convenience foods can have significant and surprising levels of salt.

7) Plan ahead 

Implement a healthier diet by planning your meals and choosing a variety of healthy options to keep you energized throughout the day. Planning your meals and grocery shopping with a list make eating healthier so much easier.

8) And finally, allow yourself an occasional treat

A planned indulgence once in a while will keep you motivated – we recommend a square or two of dark chocolate!