Heart-healthy diet: 8 steps to prevent heart disease
1. Control your portion size
3. Select whole grains
6. Reduce the salt (sodium) in your food
8. Allow yourself an occasional treat
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1. Control portion sizes
2. Eat more vegetables and fruits
3. Choose whole grains
4. Limit unhealthy fats
5. Choose low-fat protein sources
6. Limit and reduce sodium and salt
7. Plan ahead: Create daily menus
8. Have a treat once in a while
5. Choose low-fat protein sources
Lean meat, poultry and fish; low-fat or fat-free dairy products; and eggs are some of the best sources of protein. Choose lower fat options, such as skinless chicken breasts rather than fried chicken patties. And choose skim milk rather than whole milk.
Fish is healthier than high-fat meats. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good low-fat sources of protein. They contain no cholesterol, making them good substitutes for meat. Eating plant protein instead of animal protein lowers the amounts of fat and cholesterol you take in. It also boosts how much fiber you get.
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