Eat Less Nutrient-poor Foods
In keeping with your healthy diet, one thing that should be limited is your intake of nutrient-poor foods. Such foods and beverages are high in calories but low in nutrients, and they are a waste of plastic, paper and other resources. They often contain saturated fat, trans fat, cholesterol and sodium—ingredients detrimental to your heart health. Your daily food choices can be made simpler by paying close attention to the Nutrition Facts panel, which will tell you how much nutrients each food or beverage contains. Just remember that changing your poor eating habits can significantly lower your chances of developing heart disease in the future.
Here are a few recommendations to help you make good food choices:
- Choose meats and poultry that are lean and prepare them without skin or added saturated and trans fat.
- Replace high-fat dairy products for their fat-free and low-fat counterparts.
- Limit your intake of foods containing hydrogenated vegetable oils found in margarine, fast food, fried food, etc., because this will help reduce trans fat in your diet.
- Stay away from trans fats found in processed and refined foods and prepare your meals with fresh ingredients instead.
- Minimize the amount of sugar-filled foods and beverages you consume, such as cakes, cookies, candy, soda, etc., because excess sugar eventually becomes fat in the body.
- Try keeping your carbohydrate intake (pasta, potatoes, bread, etc.) at a minimum, since excess carbohydrates stimulate the production of triglycerides (fat)—one of the indicators of heart disease.
- Make it a goal to reduce the amount of foods you eat that are high in dietary cholesterol—less than 300 milligrams of cholesterol each day is a good rule of thumb.
- Choose and prepare foods with little or no salt, because you should be consuming less than 2,300 milligrams of sodium per day. Try replacing salt with other flavors, such as freshly ground black pepper, garlic, crushed red pepper, etc.
- Consciously consider your portion sizes each time you eat, especially when dining out.
Lead a Healthy Lifestyle
Also following these guidelines in your every day life can help too:
- Stop smoking and avoid being in situations where you are exposed to second-hand smoke.
- Limit your intake of alcohol. Alcohol depletes your body of vitamins and minerals.
- Try to reduce stress and anxiety in your life. High levels of both may lead to high blood pressure and other health conditions.
Becoming more in touch with the types of foods and beverages you put into your body will make you more in sync with the environment and eco-friendly farming practices.
