Wednesday, 13 February 2013

#WIAW 5 Happy Heart Diet Tips

Have you joined the Happy Heart Project yet? What are you waiting for? You could win your own brand new pair of Mizunos! (<---happy hearts love new shoes)

Ready to step up to a diet rich in the healthy nutrients your heart craves? It is easy-peasy, and even small changes can make a big difference!

1. Eat a diet rich in vegetables, fruits, whole grains, and fiber.
One way to make sure that your diet is rich in fruits, vegetables, and fiber, and low in saturated fats, is to divide your plate at each meal:
  • 1/2 vegetables 
  • 1/4 high-quality protein (like legumes -- terrific sources of protein and great for a healthy heart! Or a very lean meat)
  • 1/4 healthy whole grains.(don't be scared of carbs - they are not the naughty enemy they are made out to be, its all about balance and portions)
Supplements are fine and can be a great addition to an already balanced diet, but you should focus on getting your nutrients from foods themselves. The antioxidants and other heart-healthy goodies found in foods like blueberries, beans, and artichokes don't pack the same punch when they're not in food form.

2. Eat fish at least twice a week.

3. Limit how much saturated fat, trans fat, and cholesterol you eat. 
Only 30% of your daily calories should come from fat, with very little of that from saturated fats. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

4. Limit your salt intake.

5. Avoid Fad Diets
Fad diets typically result in short-term weight loss but leave you weighing even more a year later, and preventing weight gain is one of the best ways to prevent developing heart disease risk factors. Just focus on making small healthy changes to your lifestyle that you can see yourself maintaining long term. There are no crazy secrets here - portion control and a diet rich with whole healthy foods is all it takes! (<-- please check out my weight loss evolution if you need proof)

You can do it! Sending you Love and Happy Hearts!
Love your Favourite Darwinian Fail,
Krysten

18 comments:

  1. I am with you on the happy heart project & this post! :) Hope you are getting better each & every day. Clark is such a great sidekick! :)

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  2. Hope your recovery is going well darling! Great post xo

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  3. I was never a fish eater but am trying to get it done in our household. Dear hubby is easy to please as he LOVES fish. Darling daughter was not too impressed with the salmon the other night but honestly, I thought it was quite nice on a bed of spinach!

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    1. One day she'll like it! I swear :) And she'll be happy she had such a healthy role-model for a MOM!

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  4. I wish I could get my husband to eat more fish. I don't make it because I hate the thought that I'm just doing it for me. Although I should try and see if E will eat it. Hmm.. ok, you convinced me. I'll try more fish.

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    1. Fish can be tough sell to the little ones, especially. So I hear ya! Its really all about the healthy fats so nuts and avocado are just as good :)

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  5. I'm joining you with the Happy Heart Project [sorry for all of the recent comments :P] and think this is a great post! As much as people focus on all of the additional supplements that are available these days, it's important to remember that they can all also be found in food!

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    1. I love all the comments you silly girl! Never apologize!

      I do take some vitamins, but I consider them a bonus to my healthy diet.

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  6. Awesome advice girl! I love love love fish.. it's so great for you!!

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  7. I totally agree with you about all of this, but it took me forever to learn to avoid diets. I never did fads, but I would just go on these crazy strict diets and then be made when it didn't stick. Yo-yo weight for years. It wasn't until I adopted it as a healthy lifestyle that I finally saw positive results.

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    1. With you there girlie. It took me a long to figure out that secret is just loving yourself and taking care of your body...THATS IT!? Who knew hahha

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  8. Im so so so not great at #4.

    yet.

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  9. I don't eat fish.....but I think my heart is still happy!!! Love all the tips, girl.

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    1. I think you are A-ok. Fish is a great source of healthy fats, but so are so many veggies and nuts. You and your clean eats are in GREAT shape :). My cardio team always recommends a vegetarian diet, but most ppl are keen to the plunge.

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  10. I am from a vegetarian family so having fish is a complete no-no. Can you suggest any alternatives to fish?

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    1. Vegetarian is probably the most Heart Healthy Diet! Just most folks aren't willing to take the veggie plunge. The fish is recommended for its healthy fats - but you can get the same benefits from nuts and veggies like avocado as well! :)

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  11. I love this post, and I agree whole heartedly. The picture of all the carrots is so pretty, although I'm fond of farmer's market finds. Great post.

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  12. This is a really informative article to all, because I think if I follow these methods it prevents me not only heart disease but also other diseases like diabetes, obesity and high blood pressure.

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