Eating for a Healthy Heart

For many years, the traditional western diet has very high in meat and animal fat, lacking in vegetables, fruits and grains. This has made people all over the world extremely vulnerable to heart and blood vessel disease. By making some changes, it is possible to make a huge difference to the heart and general health. Start out with the changes one at a time, this way they are more likely to last. Start gradually, and see how many of these changes can be incorporated into your diet daily diet.

Discover the joy of cooking a simple nutritious meal! There are many wonderful recipes in books, online and even some family recipes wait to be discovered. Choose a selection of wholegrain breads instead of white for a change. Eat more cereals such as rice, pasta and other grains.

Legumes such as dried peas and beans are excellent to have as a side dish or add to a hot casserole on a cold winter’s night. Make lean meats a part of your diet as there are wonderful assortments of cuts to utilize in different dishes. Use only very small amounts of very lean meats, and eat poultry without skin.

Choose low-fat dairy products such as milk, yoghurt and cheese. Make high fat foods such as a chocolate bar or cake an occasional treat. Rather than have high fats every day, be imaginative and see what low fat recipes and alternatives are available.

Fish is another excellent option! Eat it fresh or canned twice a week,

Use monounsaturated or polyunsaturated oils such as olive oil, canola, sunflower and safflower for cooking.

Use small amounts of margarine spreads or olive oil instead of butter. Grill, boil, steam, bake or microwave rather than fry.

Reduce your salt intake.

Drink plenty of water.

Discover the joy of cooking wholesome meals at home.