Dieting For Your Heart

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4 Steps to Lose Weight AND?Protect Your Heart

1. Consume more fruits and vegetables. You should build up to at least 7 to 9 servings of fruits and vegetables each day.
2. Limit consumption of refined sugars and oils. These greatly increase the calorie density of foods and make you want to eat more calories to feel full.
3. Consume more whole grains and fewer refined grains. Cooked whole grains are very filling. These include oatmeal, brown rice, barley and corn. Refined grains include products made with white flour, such as bagels, white bread, crackers, pretzels, cakes, cookies and doughnuts.
4. Consumer fewer animal products, particularly ones that are high in saturated fat. When it comes to protein, legumes such as black beans, pinto beans, split peas and white beans are always your best choice. Bring these items into your diet slowly so you can get used to the increased fiber without gastric distress. Fish is always a great idea, too, because it contains fats that are beneficial for your heart. Choose coldwater fatty fish such as salmon, tuna, trout, mackerel and herring and prepare them using little fat.

Skinniest menu ideas:
Breakfast – keep it low in fat and sugar:
Oatmeal, skim milk, fresh fruit
Shredded wheat, skim milk, fresh fruit
Whole cream of wheat, skim milk, fresh fruit
Low-fat egg white omelet with vegetables, fruit

Lunch or dinner – keep it low in fat:
Minestrone soup, salad
Split pea soup, salad
Grilled fish or chicken, salad
Chili, salad
Baked potato, salad
Pasta, salad
Stir-fry with brown rice

Snacks – keep it low in fat and sugar:
Fresh fruit
Light yogurt
Raw veggies
Hummus with whole-grain pita
Baked potato or sweet potato
Leftovers from other meals

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