Everyone benefits from eating healthier, especially the ones who have a heart problem.
Apart from workouts, you have to consume the right foods since they will help you in your overall health. If your doctor has diagnosed you and has suggested you to change what you consume, then please do so for your own good. Our site has lots of diets.
We have compiled some guidelines that you should keep in mind:
1. Eliminate Trans fats and Saturated fats at all costs or limit the amount you get from them daily to 1% Trans fat and 7% Saturated fat of your total calorie intake. Replace butter with olive or canola oil. Avoid anything hydrogenated. Nuts are also a great source of healthy fats. Remember, fats should not take more than 30% of your total daily calories.
2. You need proteins more than anything else. Choosing low fat proteins instead of the fat ones will help you a lot in long term. Fish, chicken breast, legumes are a good source of proteins. Fish is one of the best since it includes omega 3-6-9 fatty acids, which are great for your body.
3. Consume vegetables and fruits as much as you can, and only fresh. Limit the canned products to the maximum or eliminate them at all. Also, consuming fruits and vegetables especially between meals, will help to remove the feeling of hunger you might have.
4. Whole grains would be your number one source of calories. They have a lot of nutrition values and help control the blood pressure. Include brown rice. Whole grain bread and whole grain pasta are great options to choose from. Oatmeal and ground flaxseeds are great sources too.
5. Salt should be limited to the maximum. It is recommended less than 2,300 milligram of sodium per day by the AHA (American Heart Association). Salt is also hidden in canned products, so be careful and check the labels before consumption.
6. Divide meals in small portions. Try to divide them to about 5 or 6 meals a day in small portions, like no more than 400 calories per meal. Between meals try to include some vegetables and fruits.
7. I know that there are some foods that you love to eat, like sweets, cakes or whatever. What you can do is to eat only one meal per week whatever you want in the 400 calorie limit. You don’t have to cut them completely, just eat them in moderate levels and occasionally. As long as you follow your diet every day, an occasional meal is okay.
8. Keep a log book of what you consume daily, as it will help you to control your calorie intake through the day. Over time you will also understand what foods are better for you compared to others, so you can keep switching them.
9. Plan everything. By planning you will control yourself from overeating and from eating unhealthy. You can use the nutrition facts in the back of every food to calculate your daily calories. This way you shop and cook easier. If you have a list of things you are going to buy when you go to the grocery, you will keep yourself from buying foods that are no good for you.
If your whole family gets involved in the planning process, your success chances are going to increase a lot, not only for your own good, but for the whole family too. Your health is one of the most important things in life and you should take care of it, if you want it to take care of you.
Following this strategy, you will avoid getting any unwanted extra weight and you might also lose some weight through the way too.