Heart-healthy diet gets an update
A healthy eating pattern, rather than a strict focus on individual foods, is good for your heart.
While it’s still great to eat plenty of spinach, strawberries, and carrots, guidance recently published in Circulation, a journal from the American Heart Association, also emphasizes variety and the importance of paying attention to your choices wherever and whenever you’re eating.
That means having a spinach salad at lunchtime doesn’t give you leeway to forget about healthy choices the rest of the day.
However, the new guidelines aren’t meant to be restrictive or punitive. They emphasize choosing healthy foods that fit your lifestyle and personal preferences.
They recognize that people get their food from many places. It might be a restaurant, a prepped meal delivered to your door, or one made from scratch in your home kitchen.
Wherever your meals come from, the guidelines recommend taking a balanced approach with the food choices you make all day, every day.
You’ll want to make sure your diet includes plenty of fruits, vegetables, whole grains, and plant-based proteins. Also, be sure to eat less salt and fewer foods with added sugars.
Making choices like these will improve heart health and lower the risk for cardiovascular disease.
Three ways to get started
Making small changes can help you turn your diet in a heart-friendly direction. Start with these swaps:
- Reach for a handful of nuts rather than chips when you need a snack.
- Eat whole wheat or whole grain bread rather than white, and choose brown rice over white.
- Replace some pasta or white rice with an extra serving of vegetables.