Did you know that what you eat plays a huge role in the overall health of your heart? We are told over and over again that "exercise" is a key component to good heart health. We need to realize what we eat also either promotes good heart health or damages our heart. For many of us, eating healthy is as much of a challenge as anything else we do. People are busy. Those who watch our habits use what we do to promote their gain, hence, we have access to cheap, highly processed, unhealthy junk food on every corner that is easy to get and easy to eat on our way to the next stop on our route.
Next in line is use of the internet and technology where we are flooded with conflicting and confusing advice in every direction. Chances are your personal physician is no wealth of knowledge about nutrition either.
People also think that changing their diet requires a major upheaval of life in general. According to Dr. JoAnn Manson, professor of medicine at Harvard Medical School and chief of preventive medicine at Brigham and Women's Hospital: "But the reality is that a few small changes can go a long way toward improving your eating habits." Consider the chart below for a summary of these suggestions. This is a piece of work Dr. JoAnn Manson coauthored in the Sept. 26, 2017, Journal of the American Medical Association.
Diet swaps for a healthier heart |
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Look over the following list of diet changes and choose just one to start. The goals are modest — nothing too drastic — and can be achieved with small steps. Work on one for a week or so, and then add another.
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Dietary element
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Target to aim for
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Suggested changes to meet the goal
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Fast-food meals or snacks
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Eat one fewer fast-food meal per week
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Replace a fast-food hamburger with prepared food from a supermarket or a sandwich from home
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Fruit
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Eat an extra serving of fruit every day
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Add fresh, frozen, or canned fruit to yogurt
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Vegetables
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Eat an extra serving of vegetables every day
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Add fresh, frozen, or canned vegetables to a smoothie
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Seafood
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Consider eating one serving per week
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Replace a fast-food entree or ham sandwich with a tuna sandwich
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Regular snack chips or crackers
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Cut one serving per week
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Replace one serving of chips or crackers with a small handful of nuts
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Desserts and other sweets
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Cut one serving per week
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Replace one sugary sweet or dessert with a fruit or a handful of nuts
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Butter or meat fat
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Use less trans and saturated fats for flavor
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Replace butter with a light drizzle of olive oil (and spices, if you like)
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Source: Adapted from Journal of the American Medical Association, Sept. 26, 2017, pp. 1101-1102.
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Source: Harvard Heart Newsletter
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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL. THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.
