A health mind starts with a healthy diet, healthy eating habits isnāt always about having an amazing figure, is also important for a healthy mind. Even when you are not going through weight loss, you can still eat healthy.
1. Load up on fruits, vegetables and whole grains.
Balance your meals with a mix of these high-fiber foods, and feel free to include legumes and nuts as well. Fiber helps regulate blood pressure and keeps you feeling full longer. Aim for 4 1/2 cups of fruits and veggies a day and at least 3 ounces of whole grains.
2. Watch unhealthy fat and cholesterol.
Limiting the amount of saturated and trans fats you eat can help you lower yourĀ cholesterol levels and reduce your risk of coronary artery disease. Choose healthy fats like those found in olive oil, canola oil and trans fat-free margarine instead of the ones in butter, creamy sauces, hydrogenated margarine and shortening.
3. Reduce your sodium intake.
Too much sodium can result in high blood pressure. Start byĀ reducingĀ the amount of salt you use as a seasoning when you cook, then begin paying attention to how much sodium is in the prepared foods you eat, like canned soup.
4. Go with low-fat protein.
Protein is an important part of your diet, but some types are better than others. Stay away from full-fat dairy products, egg yolks, fatty meats and cold cuts. Instead, opt for low-fat dairy, egg whites, lean meat, poultry, fish and legumes. Try starting a Meatless Monday tradition with your family and substitute plant protein for animal protein to reduce your fat and cholesterol intake.
5. Make a meal schedule.
Knowing what to eat and what to avoid is just the beginning of maintaining a heart-healthy diet. To ensure that you stick to the plan, create a meal schedule for your household once a week. Choose heart-healthy recipes and add the ingredients you need to buy to your shopping list.Ā
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