Smart Swaps for a Healthier Heart

Eating a diet low in saturated fat and trans fat is the first step in reducing your cholesterol levels.
Saturated fat is found in higher fat meats, dark meat poultry (the skin), butter, cheese and whole or 2 percent milk. Trans fat is often found in foods that are processed such as certain types of margarine, cookies, donuts, and other bakery products. But the good news is that saturated fat and trans fat can be avoided as there are fat-free and low-fat versions of many foods available.

Here are some heart-healthy diet tips:

1. Instead of full-fat dairy products, choose fat-free or low-fat varieties like low fat milk, yogurt, cottage cheese, sour cream, cheese, and mayonnaise.

2. Choose a “light” butter or margarine that is trans fat free and low in saturated fat. Many companies are offering light spreads that contain healthy fats.

3. Use liquid plant oils for cooking and baking, or a non-fat cooking spray. Olive, canola, and other plant-based oils are rich in heart-healthy unsaturated fats, and contain little to no saturated fat.

4. Choose lean proteins such as lean cuts of red meat, skinless chicken breast, fish, skinless turkey breast, pork tenderloin, and extra lean ground beef.

5. Choose lean cold cuts such as turkey, ham, roast beef or chicken. Top them with mustard instead
of mayonnaise, or purchase a non-fat or light mayonnaise.

6. Include “good” fats in your diet such as fatty fish like salmon, nuts such as walnuts or almonds, and canola oil, all good sources of omega-3 fatty acids.

7. Limit your intake of fried foods and choose healthier cooking methods. For example, grilled chicken instead of fried chicken and roasted potatoes rather than French fries.

8. Choose a healthier dessert idea such as non-fat yogurt, low fat ice-cream, or a sorbet instead of the full-fat versions, which are sure to have saturated fat.

Easy ways to increase activity:
In you can’t fit in 30 minutes at one time, it’s just as effective to exercise for shorter periods several times a day; for example, exercise for 10 minutes, three times a day. Here are some easy ways to fit in exercise:

• Take the stairs instead of the elevator.
• Park farther out.
• Walk down the hall to talk to coworkers instead of sending an e-mail or calling.
• For errands close to home, walk or ride a bike, weather permitting.
• Power walk the mall for 15 minutes before shopping.
• Try “aerobic housecleaning.” Walk as fast as you can from room to room and task to task.
• Jog in place or do jumping jacks while watching television.
• Remember that shooting a game of hoops, playing tag, or dancing with your kids is a great way to not only have fun, but to be more active.