Healthy Diet Goals, Heart-Smart Shopping

Heart Disease is the #1 killer of Americans. February is National Heart Month and Bishop's would like to share a few great ways to keep your heart healthy including lifestyle tips, recommended foods, smart-shopping decisions and preparation techniques.

Seven tips for a healthy lifestyle to promote a healthy heart from the American Heart Association include:

1.) Don't smoke
2.) Maintain a healthy weight
3.) Engage in regular physical activity
4.) Eat a healthy diet
5.) Manage blood pressure
6.) Take charge of cholesterol
7.) Keep blood sugar or glucose at healthy levels

Let's focus on #4 for a moment - Eat a healthy diet. Generally it is healthier and cheaper to cook at home. When you plan to cook at home make smart decisions on choosing your ingredients. The small choices you make will make a big impact on your healthy lifestyle.

Here are a list of heart healthy foods that you can incorporate into your diet with ease:

1.) FRUITS: Strawberries, blueberries, bananas, pineapple, pomegranates

2.) VEGETABLES: Spinach, carrots, potatoes, corn, broccoli

3.) MEATS: Extra lean ground beef, all natural bison steak, natural ground turkey breast, oven roasted turkey breast, extra lean boneless pork loin, skinless chicken breast/tenders

4.) PASTA: go for whole wheat spaghetti, pene, rotini, etc.


Likewise, the preparation method of your meal also has a big impact on your diet.
Here are a list of preparation techniques for veggies and meats that are a heart-healthy alternative to frying:

1.) Grill
2.) Bake
3.) Stir-fry
4.) Saute
5.) Steam
6.) Poach

Other Heart Healthy Cooking Tips:

1.) OIL: When selecting an oil, choose one with the lowest saturated fats, trans fats and cholesterol (olive oil, canola oil, safflower oil, sesame oil or soybean oil) But use sparingly, they still contain 120 calories per tablespoon!

2.) SEASONINGS: Avoid using prepackaged seasonings as they contain a lot of salt. Use fresh herbs wherever possible.

By just incorporating a few of these small changes you can get your heart healthy, have more cash in your pocket and live a healthier life!

Happy Eating!