Although heart disease is the leading cause of death for men and women in the United States, there are steps Americans can take to lower their risks. Eating a heart-healthy diet is one of the most effective ways to prevent heart disease, and a heart-healthy diet starts with heart-healthy cooking.
We gathered 4 tips to help Americans cook, eat, and enjoy healthy meals all year round.
No. 1 Learn to Cook
The first step to heart healthy cooking is to put away the takeout menu and pick up a cutting board and frying pan.
A whole generation of Americans has been raised on pre-packaged meals and ordering takeout for dinner. Somewhere between older baby boomers and millennials, people got the idea that cooking meant microwaving, and they never learned the value of preparing meals for themselves. Convenience foods and takeout meals are usually high in saturated fats, sugars and sodium (salt) — all of which contribute to heart disease — and lack fiber and fresh fruits and vegetables. Try signing up for a cooking class or check out a cook book from the local library to help get started preparing your own meals.
No. 2 Learn to Shop
Even those who cook regularly may find themselves drawn to filling their shopping carts with the wrong foods. Focus on shopping for foods that are as close to their natural form as possible. That means buying whole, uncooked potatoes instead of potato chips, and fresh fruit instead of juices that contain added sugar.
No. 3 Buy Whole Foods
Foods closest to their natural form are often called whole foods. These nutrient-dense foods are vastly superior to processed foods, which tend to pack a lot of calories without enough of the fiber, vitamins and minerals that our bodies need.
In general, whole foods include fresh fruits and vegetables, lean proteins, and whole grains. Some great heart-healthy whole foods to buy include:
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Salmon – a lean protein and excellent source of Omega-3 fatty acids
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Beans and legumes – another lean protein (found in the middle aisles of the grocery store)
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Skinless chicken or turkey – a lean protein
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Nuts – a lean protein and excellent source of healthy fats
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Whole wheat bread and brown rice – whole grains that pack more fiber
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Dark chocolate (60% cacao or higher) – a natural source of antioxidants and flavinols, which can lower blood pressure
Remember: more is not always better. It only takes one to two ounces of dark chocolate per day to receive its antioxidant benefits and eating more means consuming additional fat and sugar.
No. 4 Minimize Unhealthy Foods
Processed foods and foods high in saturated fat, sugar and sodium should make up a very small amount of a heart-healthy diet and some should be avoided all together. These foods include:
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Prepackaged meals
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Processed meat like bacon, sausage, and lunch meat
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Red meat – if eating beef, choose healthier options like grass-fed beef
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Cheese
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Butter and lard
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Refined grains like white bread and regular white pasta
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Sugary drinks like soda – avoid sugary drinks all together
Bonnie Stone is a Certified Diabetes Educator and Registered Dietitian at the Vancouver Clinic’s 87th Avenue location In Vancouver. TVC also offers nutrition and diabetes counseling at its Battle Ground location at 2005 W Main St.
