Eating well has so many benefits. It can boost your well-being, giving you the energy you need to get you through busy days. Following a healthy diet may also reduce your risk of stroke by protecting you from developing high blood pressure, type 2 diabetes, high cholesterol and obesity.
Here are five tips to help you on the path to healthy eating from Carol Dombrow, a registered dietitian with the Heart and Stroke Foundation:
• Eat more vegetables and fruit. A handful of veggies or a serving of fruit makes a great snack, a nice side to accompany a sandwich, or a healthy dessert. Veggies and fruit are packed with heart-healthy nutrients.
• Beware of salt. Fast food, prepared foods, canned soup, luncheon meats and chips are just a few of the ways you can get too much salt. Eating too much salt can cause high blood pressure, which can lead to a stroke. Choose low-salt options and prepare meals at home so you can control the amount of salt you consume.
• Choose healthy fats. Eating too much of the wrong fats can raise unhealthy LDL cholesterol and lower healthy HDL cholesterol. Choose fats and oils that are made from healthy olive, soybean, canola or peanut oils. Choose lean meat, fish and poultry (without skin) and enjoy meat alternatives often, such as beans, lentils and tofu.
• Reach for whole foods. Processed foods are often high in fat and salt. Make your own meals using fresh ingredients as often as possible, so you can control the salt and fat.
• Focus on smaller portion sizes. Fill half your plate with vegetables. One quarter of your plate should contain beans or lean meats no larger than a deck of cards and the remaining quarter with whole grains (about ½ cup) such as brown rice or quinoa. Dessert shouldn’t be an everyday occurrence and when you do indulge, make it a small treat.
Heart-healthy recipes can be found online at heartandstroke.ca/recipes.
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