Consume more beans
Beans actually benefit your heart. They are a robust and satisfying complement to meals, whether you favor kidney, lima, or pinto beans. You may get all the protein you need from these vibrant beans without the added fat and calories from meat. They can also assist in lowering your cholesterol when included in a heart-healthy diet. Choose salt-free beans or rinse them beforehand to reduce the added sodium if you buy canned beans for convenience.
Consume more fish high in Omega-3
This is another great substitute for meat protein. Unsaturated fats called omega-3 fatty acids reduce inflammation, which can damage the arteries. Two fish servings per week may help to moderately lower blood pressure and minimize heart disease and cardiac arrest. Choose seafood like salmon, sardines, pollock, and albacore tuna that are high in omega-3s yet low in mercury.
Eat more beneficial oils
Instead of solid fats like butter, margarine, shortening, or lard, use vegetable oils. The monounsaturated fatty acids in canola, olive, safflower, corn, and soybean oils are good for you. Use these oils for sautéing, baking, or stir-frying instead of deep-frying, which increases fat and calorie content.
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