browser icon
You are using an insecure version of your web browser. Please update your browser!
Using an outdated browser makes your computer unsafe. For a safer, faster, more enjoyable user experience, please update your browser today or try a newer browser.

Healthy Eating Leads to a more Healthy Heart!

Posted by on February 9, 2012

Welcome to Week 2 in my Heart Healthy Series this month.  Did you know that almost 80% of heart disease can be prevented by healthy eating and exercise?

Today, I’m going to focus on ways to improve your eating habits to a more healthy heart.

1) Eat More Fruit and Vegetables

Think about it.  If you choose a fruit or vegetable for a snack as opposed to cheese, crackers, or something sugary, you’re already off to a better start.  Those fruit and vegetables have natural ingrediants, and are a heck of a lot more healthier.

2) Select Whole Grains

The next time you’re at the store, what kind of bread do you choose?  Do you go for the plain old white bread?  Well, I challenge you to change it up and look for those multi-grained breads, and whole wheat breads, and breads filled with fibre.  They’re a lot better for you.

Whole grains have natural ingrediants within them that help to control blood pressure and heart health.  So, start eating more whole grains.

And if you haven’t heard: Flaxseeds are another source for regulating blood pressure and cholestoral.  These small brown seeds can easily be grounded up in a coffee grinder and thrown into yogurt.  Just an idea 😉

3) Eat Less Sodium 

Cut the salt out, but that also means, opting out of convenience.  Instead of that frozen dinner tonight, opt for making a homemade soup, or stew.  Eating homemade is a lot healthier for you.   Those processed foods such as frozen dinners and canned foods carry a lot of sodium within them.

But also, when you shop, look for the less sodium versions of those foods you purchase.  A lot of companies offer those varieties for you.

4) Control your Portion Sizes

The truth is.  We overeat, and we do it a lot!  Instead of going back for seconds, recognize that the full plate you just had was ENOUGH.  Also, study up on appropriate portion sizes.  Cutting back, and being aware of what we’re putting into our bodies is truly a good, healthy start.

5) Eat your Fish

Those Omega-3 Fatty Acids in fish actually help to reduce the risk of heart disease.  Eating fish once a week will help lower your risk, and the results are usually more positive than the risks that come from eating fish.

Omega-3 is good for our bodies because it helps to reduce inflammation in our bodies.  Inflammation in our bodies damages the blood vessels within, and leads to heart disease.  So, go out and ’tis the season to start enjoying that weekly meal of fish 😉

6) Eat Your Nuts

This is something I learned new, but nuts have a lot of those health heart nutrients our bodies love.  Omega-3, Fiber, Vitamin E, Unsaturated Fats…. so bring nuts into your life as a great snack.

A lot of the information I found for this article were pulled from:

They had some amazing articles on Healthy Eating related to your heart.  Please take the time to check out some of their well written articles, and start eating healthy on behalf of your heart =)



11 Responses to Healthy Eating Leads to a more Healthy Heart!

  1. Debra

    I try very hard to eat a healthy plan ….. but oh .. sigh… really battle ;(

  2. Marie Noelle

    I can’t stick to healthy eating… I love poutine, I love pizza, I love chocolate! I should really try harder!

    Congrats on your 100th post!

  3. Alexis Grace

    I am pretty health food obsessed— I try to eat only local & organic foods —- no preservatives (almost every meal is from scratch), low fat, low sodium, very little gluten….. and yes, I still LOVE food! And I do have treats- sometimes!

  4. Heidi Leanne

    Amen! I wholeheartedly agree. Except on the fish, I can’t do fish. Shudder. I’ve tried, but while I can kill them (have spent several summers up in Alaska commercial salmon fishing) I just can’t enjoy eating them. Other than that, this is exactly how I eat. 90% of the time, at least. I do allow myself treats every now and then. 🙂

  5. Sidney

    This timing is perfect (although I’m just now reading it). I whooped it up a bit Saturday night at Olive’s. But I stopped when I was no longer hungry. I used salt with discretion. And I ate no bread to focus on my salad and the proteins.

    I recently had groceries delivered and even my refrigerator is bored. But I’m not. I have fresh fruit. Frozen vegetables. Berries. Grapes. Three pounds of apples. Pantry has quinoa, couscous, brown rice, and to be honest, Minute Rice.

    I try to eat more whole foods rather than drink sugar-drenched juices; the roughage helps a lot of things.

    My diet is not glamorous, sodium is my biggest foil, but I feel great. Great enough to order Sunday night delivery fried chiLcken and corn on the cob. 80 / 20%

    Thanks, Jamie.
    Sidney recently posted..Words Stick

    • Jamie

      I’m continually working on trying to eat healthy. Since I turned 30 I have a new take on life, and realize the importance of eating more healthy. Better late than never, I suppose.

      But bad habits are hard to break.

      And that fridge sounds marvelous. LOL on the fried chicken and corn on the cob 😉

  6. Maribel Reyes

    I am a work in progress, after 10 years of eating as I please I think it is time to get serious and down to being healthy business. I do cook without adding salt, I use cooking spray ONLY unless the recipe calls for EVOO. However snacking or fast food is un healthy wrong doing. So this post I am going to print and post on my refrigerator door to remind me of how I was raised to eat and how I should care more for my heart, specially since my father has high blood pressure, cholesterol, diabetes and his mother died of a heart attack.

    • Jamie

      Oh I am to. This was a huge reason why I wanted to write this post to correalate the importance of eating healthy and your heart, but to also start looking at what foods are good for me.

      Our grocery shopping trips have been a lot healthier. More fresh veggies being added to our dinner mixes, and homemade meals =) Always a good thing!

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.