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[title size=”2″]Healthy Eating[/title]

You can take control of your health by embracing heart healthy eating. You do not have to deprive yourself, it is about developing a well-balanced and satisfying food that increases energy, stabilizes weight, improves mood and reduces your risk of diseases.

Eating healthy doesn’t have to taste bad. As a matter of fact many heart healthy food and dishes are delicious.

You can eat healthy by following these simple rules:

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[toggle title=”Eat a variety of fruits and vegetables.” open=”no” color=”green”]Choose whole fruits and vegetables – especially the dark green, orange or yellow. Buy fruits and vegetables that are in season, frozen or canned.
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[toggle title=”Eat a variety of grain products.” color=”green” open=”no”]Especially whole grains. Whole grains contain a large amount of fiber compared to refined grains.
Fibers are indigestible carbohydrates and keep the body’s digestive system running smoothly, and even helps the body feel full, a great way to weight management. Moreover, food high in fiber help lower cholesterol.
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[toggle title=”Limit your cholesterol-raising fats.” open=”no”]Such as saturated fats and trans fats. Limit full-fat dairy products, high-fat meats, fried foods, products made with partially hydrogenated vegetable oils, tropical oils (e.g., palm kernel oil, palm oil or coconut oil) and egg yolk, these food contain cholesterol raising fats. You can include a small amount of healthy fat, such as nuts, ground flaxseeds, canola or olive oil. As a matter of fact these fats have a beneficial effect on your cholesterol and blood pressure.
Replace the high-fat dairy products (such as whole milk, cheese, sour cream and cream cheese) with skim or 1% milk, low-fat yogurt and low-fat cheese. Another source of protein from plant is soy.
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[toggle title=”Eat food that contain omega-3 fatty acids.” open=”no”]Such as fatty fish (salmon, mackerel, herring, sardines) and plant foods (flax seeds, walnuts). It has been shown that omega-3s lower triglycerides (fat in the blood), help maintain the “good” cholesterol, and decrease the risk of sudden heart attacks, blood clots and stroke.
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[toggle title=”Limit your consumption of sodium.” open=”no”]Check the labels of food. Sodium can raise blood pressure. High sodium content is manly found in processed foods. By cooking fresh food at home, you can cut back on sodium, your food and dishes can still taste delicious by incorporating herbs and spices. When using canned soups, broths and sauces, select low-sodium versions. [/toggle]

[toggle title=”Balance the total number of calories.” open=”no”]In order to maintain a healthy body weight balance the number of calories (energy) you eat with the total energy use.
Avoid foods that are contain high calories and low nutritional value such as soft drinks, candy and fried snack foods. [/toggle]

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