A great place to start in the prevention of a stroke is through a healthy diet, improving dietary habits can reduce many of the health risk factors for stroke, such as obesity, high blood pressure and high cholesterol. I have included a list of 6 heart healthy shopping tips to keep in mind next time you go to the market!
1. DO buy colorful fruits and vegetables.
Being low in calories and high in vitamins, minerals and fiber, fresh fruits and vegetables should be a staple in every kitchen. Adults should get 5 servings a day to stay on the healthy track.
2. DON’T buy high fat dairy or meat.
Look for skinless cuts of meat with the smallest amount of visible fat. A good rule of thumb is to look for cuts that say “loin” after them (sirloin, tenderloin) as these are typically leaner cuts of meat. When buying yogurt, milk or cheese try to keep the fat percentage at 2% or lower.
3. DO buy plenty of nuts and high fiber foods.
Fiber can help lower blood cholesterol and keep you feeling fuller longer, both important factors in maintaining a healthy weight. Almonds & Walnuts are a great high-fiber snack to keep in mind.
4. DO read nutritional labels.
Keep an eye out for items that are high in sodium. Seniors typically need 1500mg or sodium per day, a good rule of thumb is to search for items that have 250mg or less of sodium per serving.
5. DON’T avoid frozen or canned fruits and vegetables.
Frozen fruits and vegetables have nearly the same nutritional value as fresh and their prices are radically reduced. Canned fruits and veggies offer the same benefits, just remember to look for unsweetened or unsalted varieties when possible.
6. DON’T rush into major changes.
Eating for a healthy heart can seem overwhelming but IT IS POSSIBLE! Start with small steps, even what seems like the smallest of changes can make a big difference overall.
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