Improve your heart health with these easy dietary tips focused on balanced nutrition and mindful eating:
Eat healthy fats, avoid oxidative oils
Contrary to past beliefs, not all fats are bad. We need healthy fats for nutrient absorption and heart health. Avoid oxidative omega-6 oils like sunflower and vegetable oil; they promote inflammation and cholesterol buildup. Enjoy anti-inflammatory omega-3 fats from sources like olive oil and avocado oil, which support healthy blood flow. Use coconut oil and grass-fed butter sparingly.
Limit added sugar, choose low glycemic sweets
High sugar intake affects heart health by increasing insulin and inflammation. Aim for less than 4g of added sugar per serving. Opt for unsweetened foods and add your own sweeteners, such as honey. Choose low glycemic sweeteners like coconut sugar or no glycemic options like stevia.
Increase fiber intake
Fiber is essential for heart health, helping bind fats and sugars to prevent absorption, and supporting liver and gallbladder function. Most Americans fall short on the recommended 25g daily intake. Aim for a diet rich in vegetables, fruits and seeds to meet your fiber needs.
Enjoy mindful eating
Slow down and savor your meals to lower stress and support digestion. Take small bites, eat slowly and breathe through your meals. Your heart will thank you.
