HEALTHY STEPS TO A HEALTHY HEART
EAT MORE HEALTHY FATS: Raw nuts, olive oil, fish oils, flax seeds, or avocados. Enjoy monounsaturated fats such as almonds, cashews, peanuts, pecans and butters made from these nuts, as well as avocados—all great sources of “good” fat.
EAT LESS TRANS FATS: Found in partially hydrogenated or deep-fried foods and saturated fats from fried food, fast food and high calorie snack foods.
EAT MORE NUTRIENTS: Found in colourful fruits and vegetables—fresh or frozen and prepared without butter.
Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad
EAT LESS PACKAGED FOODS: Especially those high in sodium and sugar.
Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving for sweetness.
Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your cravings
EAT MORE FIBRE: Opt for cereals, breads and pasta made from whole grains or legumes.
Try a new grain. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur. These alternatives are higher in fiber than their more mainstream counterparts — and you may find you love their tastes.
EAT LESS WHITE BREAD: Avoid white or egg breads, sugary cereals, refined pastas or rice.
EAT MORE OMEGA 3 AND PROTEIN: Trade red meats for fish, shellfish or poultry. Eat omega 3 fatty acids every day. Fatty fish like salmon, trout, or herring and flaxseed, kale, spinach, and walnuts all contain polyunsaturated fats that are vital for the body.
This high strength fish oil supplement that contains concentrated levels of the highly acclaimed polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are essential building blocks for many cells in the human body and perform a number of essential functions.
We’ll also be tracking our daily activity including heart rate, steps taken, distance traveled, calories burned, floors climbed and monitoring our sleep patterns by using a Fitbit Charge HR Heart Rate and Activity Wristband.
For more information on leading a healthy lifestyle and tips on reducing your risk of developing coronary heart disease visit The British Heart Foundation website.