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Heart-healthy diet: 8 steps to prevent heart disease
Changing your eating habits can be tough. Start with these eight strategies to kick-start your way toward a heart-healthy diet.
Although you might know that eating certain foods can increase your heart disease risk, it’s often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories, fat and cholesterol than you should. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions. Eating more of low-calorie, nutrient-rich foods, such as fruits and vegetables, and less of high-calorie, high-sodium foods, such as refined, processed or fast foods, can shape up your diet as well as your heart and waistline.
4 Surprising Benefits of Vegetables
Did you know that vegetables are a powerful food group? They can also help you lose weight and decrease your risk of chronic diseases. However, most people across the nation don’t consume enough of them. Here are 4 noteworthy skills that eating vegetables can do for you to enhance your lifestyle.
1.) Battle Bloat!
Vegetables are rich in fiber, which flushes out waste and gastric irritants and prevents constipation by keeping the digestive tract moving. Vegetables can also help you look leaner by counteracting bloat caused by salt.
2.) Youthful Glow!
Want younger-looking skin? Vegetables prevent unwanted signs of aging and keep skin young and vibrant thanks to phytonutrients, vitamin C, and high water content.
3.) So long, stress!
To reduce stress, eat any vegetable. Mushrooms, leafy greens, squash, potatoes, bell peppers, spinach, bok choy, fennel, string beans and edamame are especially good sources of several vitamins and minerals.
4.) Protects those bones!
Most people think of dairy foods as the bone protectors, because of their high calcium and vitamin D content. However, some vegetables also have these same nutrients in addition to bone-building vitamin K, magnesium, potassium, and prebiotic fiber.