HeartSmart Nutrition: #8 Ways To Unleashing the Power of Healthy Eating

Most of us are aware that our diets can impact the risk for heart disease and that changing the way we eat is easier said than done. Whether you just want to eat healthier or you have years of poor eating habits, here are eighty heart-healthy nutrition tips:

#1. Control Your Portion Size

The amount you eat is just as important as what you are eating. Everything these days is supersized, extra-large, double this, and double that! Going to a buffet and filling your plate, and then eating until you are stuffed, leads to having too high of a calorie intake.

Use a smaller bowl or plate
Eat lower-calorie, lower-sodium foods, such as vegetables and fruits.
Eat foods high in nutrients and low in fat and sodium.
Limit your fast food intake
Limit your processed foods and refined foods.
Keep track of going back for seconds.
Use measuring cups or a scale for your portions until you have learned the right serving size.

#2. Eat More Fruits and Vegetables

Fruits and veggies are a great source of minerals and vitamins. They are low in fats and calories and contain substances that can help prevent heart disease. Increasing the number of fruits and vegetables can help you decrease the number of calories that come with cheeses, meats, dairy, and snack foods.

Make sure to wash your fruits and veggies.
Keep them in view to remind you to eat them.
Find recipes with vegetables and fruits as the main ingredients, such as stir-fry or fresh fruit salads.
Limit high-calorie fruits and vegetables such as coconut, vegetables in a cream sauce, breaded or fried vegetables, and fruits in heavy syrup.

#3. Eat Whole Grains

Whole grains are an excellent source of nutrients and fiber that play an important role in regulating blood pressure and maintaining good cardiovascular health. Try new whole grains such as farro, barley, or quinoa, if you haven’t already. Avoid donuts, cakes, pasta, and other simple carbohydrates.

#4. Know Your Fats

Limiting trans fats and saturated fats is an important step in reducing cholesterol and lowering your chances of heart disease. High cholesterol leads to plaque buildup in your arteries (atherosclerosis), increasing your risk of stroke and heart attack. Choose monounsaturated fats such as olive oil and polyunsaturated fats, which are found in fish, avocados, nuts, and seeds. Note**All fats are high in calories.

Click here for the American Heart Association guidelines on how much fat to include in a heart-healthy diet:

Trusted Partners

#5. Choose Proteins That Are Low in Fat

Chicken and fish! Eggs and low-fat milk are good too. Fish is rich in omega 3s and so are walnuts, flaxseed, soybeans, and canola oil. Beans are also a good source of protein and they are low in cholesterol and fat. Veggie burgers work!

#6. Lower Your Salt Intake

Too much sodium can lead to high blood pressure. Believe it or not, you should only have around a teaspoon of salt daily, and most foods already contain sodium. It is really hard at first if you are used to salting your food. Cut down gradually, and before long, you won’t even miss it. Eating fresh foods automatically lowers your salt intake. Substitute spices and herbs for salt.

#7. Design Your Daily Menus

Get creative in creating your heart-smart meal plan. Write down the foods that are working on limiting and give yourself a gold star when you follow through. Use the steps above when designing your menus so you can make sure to get the good nutrition your body needs.

#8. Variety is the Spice of Life

Adding a variety of healthy foods can make your heart-healthy diet a new way of life rather than a temporary fix.

Don’t Deny Yourself the Occasional Treat

If you find that having a couple of cookies derails your new lifestyle, reconsider having fruit instead. But, if you find that you can have a cup of potato chips every once in a while, it won’t hurt your heart-smart way of living.

Resources:

Assistance for Seniors Age 60 and Over

https://www.fns.usda.gov/assistance-seniors

Take control of your healthcare journey today! Dial Senior Healthcare Advisors at 888.809.2440 (TTY/711) and discover the perfect Medicare Advantage plan tailored to your specific needs.

By reaching out to Senior Healthcare Advisors, you’ll have access to a team of knowledgeable professionals who are dedicated to helping you find the ideal healthcare coverage. Whether you’re seeking additional benefits, prescription drug coverage, or specialized care options, they have the expertise to guide you through the process.

Remember, your health is a priority, and choosing the right Medicare advantage plan can make all the difference. Don’t hesitate to call Senior Healthcare Advisors at 888.809.2440 (TTY/711) and take advantage of their extensive knowledge and personalized assistance.

Also, don’t forget to explore the incredible power of healthy eating! Discover the numerous benefits it brings to your overall well-being. Unleash the potential of a balanced diet by incorporating nutritious and delicious foods into your daily routine. It’s time to embrace a healthier lifestyle and enjoy the positive impact it has on your life.

Get In Touch

First Name *

Last Name *

Phone *

Email *

Street *

City *

State *

Zip *

Electronic Scope of Appointment

Senior Healthcare Advisors offers Medicare Advantage plans, Supplement Insurance plans, and Stand-Alone Prescription Drug plan options.
Agreeing to this does not affect your current or future Medicare enrollment status, nor will it obligate you to enroll or automatically enroll you in a plan. This scope of appointment is effective as of: and grants permission to discuss the above plan types, You may revoke consent to contact or scope of appointment at any time.

Terms & Conditions

You may be contacted by a licensed insurance agent. Providing your number (000.000.0000) and clicking “yes” is your electronic signature authorizing Senior Healthcare Advisors, LLC, and its affiliates, agents, representatives, and service providers (collectively, “Senior Healthcare Advisors”) to send you marketing telephone calls, pre-recorded calls, text messages, and messages at the number and email address you provided using an ATDS or automated systems for the selection or dialing of telephone numbers. Your consent is not required as a condition of purchase. Benefits may vary by carrier and location. Limitations and exclusions may apply. We do not offer every plan available in your area. Currently we represent [6] organizations which offer [81,602] products in your area. Please contact Medicare.gov, 1-800-MEDICARE, or your local State Health Insurance Program (SHIP) to get information on all of your options. We are not responsible for the content or accuracy of the information provided by other sources. It is important to note that our marketing materials may not include all the plans available in your area, and any information we provide is limited to the plans we offer in your area. You also confirm that you are the subscriber to, or the customary user of, the telephone number and e-mail address you provided. You may unsubscribe at any time. Senior Healthcare Advisors, LLC, a licensed health insurance agency that sells Medicare products and operates as Senior Healthcare Advisors,LLC owns Senior Healthcare, Advisors, LLC a non-government organization. Please note that Senior Healthcare Advisors is not affiliated with or connected with Medicare or any other government program or agency. Senior Healthcare Advisors, LLC, represents Medicare Advantage [HMO, PPO and PFFS] organizations [and stand-alone PDP prescription drug plans] that have a Medicare contract. Enrollment depends on the plan’s contract renewal. Enrollment can be limited to certain times of the year unless you qualify for a special election or enrollment period or you are in your Medicare Initial Election Period. General Benefits: Not all plans offer all of these benefits; benefits may vary by carrier and location. Limitations and exclusions may apply.
I agree to the Terms, Conditions, and Electronic Scope of Appointment