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For those on a heart patient diet, including in your diet low fat and protein can help your heart’s health.
Cutting out saturated fat in the diet is a must to help control cholesterol levels in the blood that can lead to clogged arteries and arthrosclerosis. Most animal fats are saturated fats, solid at room temperature- the easiest way to identify saturated fats. The body requires both protein and fat in
order to function but some combinations are healthier for the heart than others. Marbled meat is fatty meat; this is what should be avoided. Not only is the fat on the edge of the cut of meat, it is all throughout it, making it impossible to trim off.
Some choices are simple; pick skim or 2% milk over whole milk, pick low-fat yogurt but avoid the “lite” yogurts because they use chemical sweeteners that may not be healthy for you. Confusing to some is the advice to eat a diet rich in cold-water fatty fish. These do not have saturated fats though; they have heart healthy omega-3 fatty acids that have been shown by numerous studies to benefit the heart and cardiovascular system. Salmon and mackerel are two choices. Tuna is also a good source of omega-3 fats. Those who don’t enjoy fish can find omega-3 fats in flaxseed, soybeans, and walnuts. It is simple to add flaxseed to baked goods, sprinkled on salads, or added to other recipes. A delicious salad with walnuts provides plenty of heart healthy antioxidants and omega-3 fats to keep the arteries flowing freely and the heart pumping strongly.
Chicken is a great source of lean protein if you remove the skin with its fatty layer beneath and prepare it correctly. Fish and chicken fried or smothered with a heavy sauce are not going to benefit the heart! Broil, grill, steam, or sauté in minimal oil for a protein-rich, heart healthy
main course.
Another excellent choice for low-fat proteins is legumes. These include dried beans, peas, and lentils. They are complete sources of protein, having all the essential amino acids not produced by the body yet are virtually fat free.
Foods that are the biggest offenders include processed meats like bacon,hot dogs,and lunch meats. Deep fried anything is to be avoided. Even veggies become unhealthy when deep fried.
To Your Heart’s Health
Monique Hawkins
540-858-2885
mentormonique@gmail.com
Remember to sign up for my “You Deserve To Have A Healthy Heart” Newsletter!
P.S. For more information about Vita Che, the natural Roto Rooter for your arteries, visit this online nutrition store athttp://699456.shopvitamark.com
Related articles
- Why Omega-3 Is an Essential Part of a Healthy Diet (webmd.com)
- Natural sources provide plenty of protein (seattletimes.nwsource.com)
- WELLNESS GUIDE| Good Fats vs. Bad Fats (kitsapsun.com)
- Omega-3s and Fish: Facts on DHA and EPA in Fish (webmd.com)
- Confused About Fat? Choose Grassfed! (wholefoodandmore.net)
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