Saturday, May 7, 2011

Heart Healthy Foods include High-Fiber and Low-Cholesterol Selections

When you talk to most health practitioners about heart healthy foods, most will steer you towards those food items that are high in fiber and lower in cholesterol. If you were going to compile a heart healthy foods list then, you’d need to include such items as fruits, skinless poultry, vegetables, herbs, spices, lean meat, egg whites, legumes, beans, bran, whole wheat bread, and non-fat or low-fat dairy products.
Learn to Cook more Healthily
Making the necessary food substitutions, then is crucial in being successful in your goal toward eating more healthy foods for your heart. To get you started, begin by implementing the following plans of action:
  1. Bake, broil, poach, grill, or steam your foods instead of frying them.
  2. Use oils low in saturated fat, such as vegetable oil, olive oil or canola oil instead of butter. In baked goods you can also substitute a portion of applesauce for some of the oil or butter.
  3. Eat fresh food choices, such as fruits vegetables, skinless poultry and fish instead of TV dinners, canned soups or pizza.
  4. Use herbs and spices to add flavor to your food instead of salt or soy sauce.
  5. Eat only the lean part of any piece of chicken or meat instead of the meat or chicken with the fat or skin.
  6. Choose to eat only the whites of eggs versus the egg with the yolk.
Any of the above suggestions are important to follow if you are required to follow a heart-healthy diet. Therefore, make strides to include a number of healthy foods every day in your regimen. For instance, include the following high-fiber healthy foods to eat on your heart healthy foods list, such as:
  • Bran (wheat bran and oat bran)
  • Oatmeal
  • Breads, cereals and tortillas made of whole wheat
  • Brown rice
  • Barley
  • Millet
  • Bulgur
  • Beans and peas
  • Baked potato with the skin
  • Beets
  • Turnips
  • Carrots
  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Apples
  • Pears
  • Strawberries
  • Kiwifruit
  • Blueberries
  • Figs
  • Oranges
  • Grapefruit
Add Fruit to your Cereal
As you can see the above list is quite extensive so you are not really depriving yourself in any way. If you are not used to eating fruits and vegetables, they can be incorporated gradually. For example, add berries or bananas to your cereal at breakfast. Or mix apple slices or raisins in your oatmeal. Also, you might to drink a small serving of orange juice as well.
Drink a Smoothie
Instead of ice cream or baked goods, eat a fresh fruit compote for dessert or maybe pears with cinnamon or baked apples. After exercise, treat yourself to a fruit smoothie. Blend low-fat milk with oranges, strawberries and bananas.
The best heart healthy foods, as mentioned, are high in fibers and low in fats and cholesterol. Keep the aforementioned information in mind when you start eating healthier and making the needed changes in your diet.

Eating Healthy Foods 

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