Tuesday, July 10, 2012

Things to Remember When Maintaining a Heart-Healthy Meal Plan

          Centering your daily food intake around the health of your heart is very helpful and great for your body. But, it can be quite confusing and challenging to remember what is good, what isn’t, and what you can have in moderation. 

Remember this chart!
Keep in mind to control your portions. You could be eating quite healthy but still have a few extra pounds if you eat too much. Remember that when eating fruits, vegetables, and grains, a cup (or a fist size) of each is enough for a day! A good portion for meat is about the size of your palm, while any type of fat should be consumed at around the size of the top of your thumb. Most boys and girls between the ages of 14-18 should be eating about 3 cups of any healthy dairy product.* Try eating your meals on smaller plates and pre-portioning snacks like chips, instead of taking the whole bag with you.

* Portions vary from person to person due to activity level, weight, genes, and gender. You may have to find what portions work best for you according to those factors.
 

It’s important to remember some of the most heart-healthy foods and incorporate them into your diet as much as possible. One of them is yogurt, which is rich in calcium, protein, and can help to lower LDL cholesterol. Yogurt is one of the most heart-healthy foods out there, as there are beneficial bacteria inside that help to clean your stomach and unclog your arteries. Because of that fact, studies have shown that yogurt can help with the prevention of atherosclerosis (the thickening of the artery wall), which in turn will help prevent heart disease and strokes.

Another food that your heart will love is salmon. Salmon is rich in omega-3 fatty acids, which are essential for not only your heart, but many other parts of the body as well. Omega-3 fatty acids are incredibly important for normal development, especially during puberty. These fatty acids also can reduce inflammation and can help to lower the risk of diseases such as cancer, arthritis, and of course, heart disease. It is recommended to consume a food with omega-3 fatty acids at least two times a week to help prevent these chronic diseases.

Finally, carrots are a great food to eat to keep your heart healthy. Carrots contain the antioxidant beta-carotene, which will lower your risk for getting a heart attack. They also hold high levels of fiber that will help to keep the heart and arteries clear. 
Remember, don’t limit yourself to these foods alone. There are tons of other foods that are not as crucial, but still important for the health of your heart. Antioxidants are a great thing to include in the foods you eat daily. They’re easily found in berries, beans, and potatoes. Consume foods with high levels of calcium yet low in calories, such as soy milk, tofu, papaya, and broccoli. Finally, fiber is essential in any diet, so try to eat cantaloupe, brown rice, sweet potato, asparagus, or any other food containing fiber to help your digestive and circulatory systems. Have a healthy balance of all food groups in your diet to achieve a healthy, happy heart.
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