We know that being overweight can increase our risk for developing harmful heart conditions. The good news is that reducing your weight by five to 10 percent can make a big difference.
The National Institutes of Health recommends losing one-half to two pounds per week-which can be simple if you are patient and put forth a conscious effort. Use the tips below in combination with exercise to help you drop the weight and show your heart some love
- Incorporate fiber-filled foods into your diet such as beans, leafy greens, whole grain breads, corn tortillas and unsalted nuts.
- Choose lean cuts of red meat, incorporate more lean meats such as chicken and eat fish twice per week.
- Switch to reduced-fat dairy products. Now there are more two percent and fat-free cheese choices. If you can't stand skim milk, choose one percent instead.
- Use low fat chicken broth instead of butter to add flavor when steaming brown rice and veggies.
- Plan your snacks ahead of time so you don't reach for the first thing in sight. Fill some small plastic containers with antioxidant-rich berries or unsalted nuts to curb those cravings.
- Learn how to read nutrition labels and find out the recommended amounts for sodium, fat and sugar.
Search online for a cardiologist or call 1.800.4BAYLOR.
Sources:
American Heart Association
National Institutes of Health
