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As with any new habit, changing your diet to manage your heart health can initially seem overwhelming! But small changes add up to significant impacts, and here are ten easy adjustments you can start making today:
Create a healthy eating schedule.
Skipping meals is never a good idea, and snacking throughout the day can make it easy to lose track of how much you’re eating. Get into the habit of eating three meals daily and, depending on your schedule, including one to two snacks.
Brighten your plate, naturally.
You don’t need to measure out every calorie to improve your diet. Just try to make visual changes to the food you’re eating. For example, veggies and fruits add color and brightness to your meal. Use a food journal to track how colorful your meals are, and aim to add at least one “colorful” fruit or veggie to every meal you eat.
Think before you drink.
Beverages are a vast source of “hidden” calories and may have much more sugar than you think! That includes alcoholic beverages, as well. Start cutting back on sweetened beverages like soda - try to switch to water, flavored seltzer, or sugar-free beverages as an alternative.
Swap white bread for whole-wheat.
Not just bread, but all your carbs - 100 percent whole-grain carbohydrates have more fiber, which will help you feel fuller at mealtime and keep you full for longer. Also, don't eat more than the recommended portion size for carbs!
Choose leaner meats
Choose leaner cuts of beef, like sirloin, have your poultry without skin, and include more fish in your weekly meals. Always be sure that your meat portion doesn't overtake your plate. Bonus: Try having a meatless dinner once a week.
Eat the right kinds of fat.
Fat is crucial to every meal since it helps keep you full. The trick is to choose heart-healthy fats, such as olive oil, nuts, seeds, and avocado, versus options like butter, lard, or cream, for example. Still, too much of any type of fat results in too many calories consumed, so as always, keep an eye on portion sizes.
Tame your sweet (or salt) tooth.
The most effective way to conquer cravings is to plan. Know what you crave most (salty or sweet?) and surround yourself with choices that could satisfy without sabotage. For example, if you like a sweet snack in the evenings, always have a low-fat flavored yogurt on hand; if salty is what you want, keep a serving of nuts around.