Eating for a healthy heart does not have to be boring.
You have many options for amazing food and flavor while keeping your health in check. Check out some of these tips and suggestions to get you started on the right path.
- Select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name. Choose chicken, turkey and fish over read meat.
- Cut back on processed meats high in saturated fat – hot dogs, salami and bacon. And make sure deli meats are nitrate free.
- Bake, broil, roast, stew or stir-fry lean meats, fish or poultry.
- Drain the fat off of cooked, ground meat.
- Eat fish regularly. Try different ways of cooking such as baking, broiling, grilling and poaching to add variety. And be sure to choose wild fish over farm raised.
- Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
- Start using nonfat milk and yogurt. Non-fat Greek yogurt, skim milk and even almond and cashew milk are great options.
- Use heart healthy oils in cooking and in salads such as walnut, avocado, macadamia nut, and olive oil. These are also a good source of omega 3 fat.
- Avoid fats often found in foods such as cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries. If it’s processed and convenient, often it’s full of trans fat.
- Add walnuts to cereal, salads or muffins. Try walnut oil in salads and adding avocado.
- Eat two 4-ounce portions of fatty fish each week, such as salmon, lake trout, albacore tuna, mackerel and sardines. Choose wild caught.
- Some chickens are given feed that is high in omega-3s so their eggs will contain more as well.
- Adding in some spices to these ideas will make for a diet that doesn’t feel restrictive while keeping your heart in check.
Christine is a Women’s Physique Competitor of 6 years. She has roots in Wisconsin and currently resides in Colorado where you can find her hard at work in the Orthopedics Department at UCHealth.
She is an avid “14er” summiting the peaks of the Southern Rocky Mountain Front Range in her spare time. She has her sights on completing all of Colorado’s 14ers (the mountain peaks above 14,000 feet of which there are 58) in the next two years. A strong advocate for women’s health, she is also a personal trainer with special interest in pediatric and women’s fitness, nutrition and bodybuilding. Christine attributes much of her success to having built a strong foundation of knowledge from her peers, mentors and experts; as well as her fellow athletes.
We are very proud to have her as an exclusive HerSUPPZ Brand Ambassador!
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