Up to 80% of premature heart disease and stroke can be prevented by integrating healthy habits such as healthy eating!
A healthy diet can decrease your risk of coronary heart disease and weight gain, which helps lessen your risk of Type 2 diabetes and high blood pressure.
Check out these heart-healthy eating tips:
(and click here to download this week’s infographic!)
Whole Grains
Protein Foods
Vegetables and Fruits
Whole Grains
Whole grains are an important part of a healthy, balanced diet. They contain a high amount of vitamins, minerals and fibre. The fibre present in whole grains reduces the risk of many nutrition-related chronic diseases, such as heart disease and stroke.
Examples: Quinoa, whole grain bread, oatmeal, wild rice and whole grain pasta.Protein Foods
Most of us know that protein is essential for building muscle, but it’s also vital to your brain and heart. Choosing plant-based proteins can be beneficial for you heart health, as they are rich sources of fibre and healthy fats.
Canada’s Food Guide recommends that protein foods should make up a quarter of your plate and be consumed regularly. When choosing your protein foods, choose plant-based more often. Plant-based protein foods can provide more fibre and less saturated fat than other type of protein foods (Heart and Stroke Foundation).
Examples: Beans, peas, lentils, nuts, seeds, fish, shellfish, lean meats, milk and dairy products, soy products and fortified soy beverages.
Vegetables and Fruits
Eating vegetables and fruits daily can help decrease the risk of several nutrition-related chronic diseases, including heart disease.
Did you know that frozen and canned vegetables and fruits contain similar amounts of nutrients and fibre as fresh vegetables and fruits? Just remember to rinse canned vegetables before using, to remove the extra salt.Stay tuned each week for a new recipe!
At the Ottawa Food Bank, we regularly consult with our Registered Dietician, Jill Burns, to improve access to nutritious foods. This month, Jill has created a series of heart-friendly recipes that use nutrient packed-ingredients found at a food bank – stay tuned each week for a new recipe!
