10 Heart-Healthy Eating Tips

Our bodies rely on carbohydrates, fiber, protein, fat, vitamins and minerals, as well as water. We obtain these from the food we eat. In the right amounts, these nutrients provide the basis of good health and vitality. But eating the right foods to maintain a healthy heart can sometimes be very challenging. Keep these tips in mind, and the job will be a lot easier:

1. Eat smaller portions. When dining at home, serve yourself on a smaller plate. When dining out, make it a rule that you will only eat half of the food, and take the rest home. (Remember this basic rule: Your meat portion should be no larger than a deck of cards.)

2. Avoid foods with high concentrations of saturated fat and trans fats. A high intake of these fats can pose a risk to your heart.

3. Drink a tall glass of ice water. And add a lemon or lime slice for flavor. By drinking a tall glass of water, you will tend to eat less food at a meal, and everyone could use a little more water in his or her diet 4.

Cut back on sodium use. Throw away that salt shaker, and cut back on foods that are high in sodium. Learn about other spices, such as Mrs. Dash, that will give your food that extra taste you are looking for.

5. Eat only lean cuts of meat. The leaner, the better. When shopping at the grocery store, look for the lean cuts, and if you have to, ask the grocer to remove some of the fat before you purchase it.

6. Eat more fresh fruits. Studies show that most people do not eat enough fresh fruits in their diets. Spend some time in the produce section of your local supermarket, and start buying some fresh fruits. Try some bananas, grapes and oranges, and enjoy their rich flavor and health benefits.

7. Eat more fresh vegetables. If you have not been eating your share of fresh fruits, chances are those fresh vegetables were not on your shopping list either. A simple platter consisting of carrot sticks, celery, green peppers and grape tomatoes makes a great snack alternative to chips and pretzels.

8. Read those food labels. Years ago you had to guess what was in your food, but these days it only takes a moment to read what you are getting. Manufacturers are required to list the information, which can help consumers make wise choices if they take the time to read the label.

9. Cut back on snacking. Resist the urge to eat when you are tired, stressed and just plain bored. But if you must snack, try a piece of fruit and a tall glass of water.

10. Take your time when you eat. Most people are in such a hurry that they gulp down their food, and rush off to do something else. Eating slowly gives you time to digest your food, and register a sense of fullness.