Heart-healthy nutrition tips
To eat your way to a healthy heart, Ann Coughlin, nutritionist at the McGill University Health Centre has a simple list of tips:
- Forego the fast and the fried
Deep-fried foods and processed foods should be avoided. These are high in fat, can be a source of trans fat and are often salty. Choose lower fat dairy products such as skim milk and low fat yogurt. Use lean meats and unsaturated soft margarines. Use cooking oils that contain mostly mono or polyunsaturated fats. - Go big on both brightly and deeply colored fruits and vegetables.
These are rich sources of important nutrients, fibers, antioxidants and other plant compounds that help lower cholesterol and are associated with heart health. Every day aim for at least 5 servings. These can be a part of your cereal, soup, sauces or salads and they are even great straight up! Emphasize sources of flavonoids, too, such as berries and whole apples. - Omega 3s especially count, too.
Fish sources of omega 3 fats include cold-water fatty fish such as salmon or tuna. Try to have a serving of one of these twice a week. Plant sources include flax seed and walnuts. Look for breads and cereals that are enriched with these. Canola oil is also a good source of omega 3 fats. - Nuts for you!
Almonds and walnuts are especially rich in mono and polyunsaturated fat as well as fiber and other compounds associated with heart health. Eat a small (unsalted) handful of these a day. - Beans (and other legumes) really are good for the heart!
These are rich sources of soluble fiber that helps lower cholesterol as well as other important nutrients associated with heart health. Use these a few times a week as a substitute for a meatless dinner, or in a salad or a side dish mixed with brown rice, couscous or some other whole grain. - Shake the salt habit.
Excessive sodium can contribute to high blood pressure. Put away the saltshaker and start exploring with herbs and other spices to enhance the flavors of your food. - Alcohol in moderation
This may confer a heart health benefit. For women, if alcohol is consumed, this should mean no more than one to two drinks per day and no more than 9 per week.
