TIPS FOR EATING HEART HEALTHY

Eating healthy is a main factor in hearth health, according to the American Heart Association, along with physical activity.

Adding fiber-rich, low-calorie foods like fruits, vegetables and whole grains are the key, as well as reducing sodium and fat intake.

Here are some tips:

Slow down on the sodium: Americans eat more than double the daily amount of sodium recommended by the American Heart Association. Too much sodium increases the risk of heart disease, stroke and other health problems, but this excess isn’t just from salting at the table. Americans get most of their sodium – 77 percent – from processed foods. If you choose these foods, compare the labels and look for lower-sodium versions.

Pile on the fruits and vegetables: Choose all kinds of fruits and vegetables – fresh, frozen, canned, juiced and dried. Fruits and vegetables contain vitamins, minerals and other nutrients. Look for fruits and vegetables of many different colors. Then try a “healthy sauté” using a small amount of liquid to cook vegetables. Need a quick, healthy weeknight dinner? Try a salad.

Get the skinny on fats: Learn how to substitute good fats (mono and polyunsaturated fats) for bad fats (saturated and trans fats). For example, try canola oil or olive oil instead of butter. Choose lean meats, poultry without skin and fish instead of fattier cuts of meats. Enjoy heart-healthy fats in moderation and remember this tip: 1 teaspoon equals 1 serving.

Snack well: A few suggestions include apples, celery sticks, unsalted sunflower seeds, whole-grain breads or toast, bagels, low-fat yogurt, fresh fruit, fat-free milk, unsweetened juices,

Cook at home: Cooking at home is not only a great way to make sure the ingredients are healthy, but portions are correct. Try using a smaller salad-size plate instead of a big dinner plate, as well.

Enjoy meals together: When everyone sits down together to eat, there’s less chance of children eating the wrong foods or snacking too much.

Get kids involved in cooking and planning meals: Everyone develops good eating habits together and the quality time with the family will be an added bonus.

For more tips, recipes and information on eating heart healthy, visit heart. org.

Heart healthy meals delivered

If you don’t have time or are unable to shop and prepare your own healthy meals, Fresh ‘n Fit Cuisine has the solution. Established in 2003, Fresh ‘n Fit Cuisine provides meals for those wanting to lose weight, manage a chronic health condition such as heart disease or diabetes, or just simply maintain a healthier lifestyle. The meals are prepared in the only USDA inspected kitchen in the Atlanta area by a team of culinary professionals and delivered to 80-plus pick up locations throughout the metro area. Delivery as well as FedEx shipping are also available.

Meal creation starts with three highly trained and certified chefs who research food trends, popular recipes, and seasonal ingredients to create fresh, healthy meals. The onstaff registered dietitian then nutritionally balances the meals ensuring adherence to caloric and nutrition targets.

Fresh ‘n Fit offers four different menus: healthy mix, vegetarian, as well as the only low carb and gluten free meal plans. The healthy mix meal plan is low in sodium, low cholesterol, low fat and meets the healthy eating guidelines of the American Diabetes Association and the American Heart Association.

For more details, visit freshnfitcuisine.com.