You can cut down on the calories and unhealthy fats in your meals by broiling, baking, roasting, steaming, or grilling foods. Try to include these in your eating plan on a regular basis, but do pay attention to your portions because a small amount goes a long way. Other foods that provide omega-3 fatty acids include soybean products, walnuts, flaxseed and canola oil. Include those omega-3sįoods high in omega-3 fats are especially beneficial for your heart health and include "fatty" fish like salmon, albacore tuna, herring, rainbow trout, mackerel and sardines. Butter is high in saturated fat, so try to cut back on the amount you use. When cooking, pay attention to the amount of oils and butter you add to lower the total calories to help with weight management. Nuts, avocados, and plant-based oils (like olive, peanut and safflower oils to name a few) provide you with healthy fats.
Especially if you have high blood pressure, cutting down on foods that are high in sodium can make a difference.įoods like packaged (store bought) snacks, sweets, baked goods, fried foods, red meat and processed meats like bacon and sausage are high in saturated fat that raises your bad cholesterol.įresh vegetables, whole grains, and fruit are low in fat and high in vitamins, minerals and dietary fiber that can reduce your risk of heart disease.Getting to and maintaining a healthy weight it’s hard work, but well worth it.Making food choices that include healthy fats and cutting back on those with less healthy fats.
You can protect your heart and blood vessels by: Even small changes to your cooking can help you reduce your risk for heart disease.
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