![]() ![]() Keep a 3-day food log and assess your current nutrient intake using a food tracking app like our Trifecta App (how much are you eating, when do you eat each day, how do you feel before and after your meals).Here are some key steps and habits to work on to help you to get started on a heart-healthy eating plan: A healthier lifestyle begins with what's on your plate, and we are serving up the right food for results. We craft personalized meal plans with whole foods, healthy fats, and lean proteins to support your health. Reading nutrition and ingredient labelsĪdditionally, heart-healthy eating is most effective when included as part of an overall healthy lifestyle that emphasizes weight management, exercise, self-care, and overall wellbeing.High-quality proteins sources (legumes, nuts, fish and seafood, lean meats).Heart-healthy eating is all about balance-opting for more nutrient-dense, whole-food options while cutting back on everything else. One 3.5 ounce filet of salmon, (around 100-grams) of wild-caught salmon contains around 2.2 grams of omega-3 fatty acids ( 2 ). Salmon is one of the best animal-based sources of omega-3 fatty acids, EPA and DHA these fats are considered healthy additions to a balanced diet, due to their positive association with improved mood, weight management, and overall health ( 4).ĭHA is also the main type of fat found in your brain, making it essential to brain health and numerous bodily functions. When it comes to creating a heart-healthy meal plan, eating more high-quality plant foods such as whole grains, fruits, vegetables, and nuts, and has been associated with a lower risk of cardiovascular disease and risk factors for various other chronic diseases ( 2).Ī modified Mediterranean approach may be a great foundation for a heart-healthy diet as it tends to stress consumption of whole, unprocessed foods such as fruits, vegetables, nuts, legumes, extra virgin olive oil, and modest amounts of meat ( 3).Ī Mediterranean approach also includes foods rich in omega-3 fatty acids, such as salmon. Diet and lifestyle interventions may help prevent and treat all of these conditions as they can be caused by inflammation, insulin resistance, and stress ( 1). ![]() Creating a Heart-Healthy DietĪ heart-healthy diet can be beneficial for anyone with risk factors for cardiovascular disease (CVD), metabolic syndrome, type 2 diabetes (T2D), or those currently with high blood pressure, high cholesterol, or elevated blood lipids. This collection of heart-healthy recipes provides you with a wide variety of delicious, healthy ideas for weeknight dinners, quick lunches for your workweek, and snacks and sauces to add to your meal prep. 6 steps to starting a heart-healthy diet.Protein also helps to slow digestion, meaning you’ll feel fuller for longer when including a quality source of protein in your meals and snacks. They’re easy to cook with, super versatile, delicious, affordable, AND packed with nutrition benefits.Ī standard serving of 2 large eggs provides 13 grams of complete protein, which provides essential amino acids to build and repair our muscles, organs, and body tissues. There are so many reasons why eggs are one of my favourite protein sources. ![]()
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