Develop A Healthy Eating Plan That Will Protect Your Heart

Susanne Myers

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You can enjoy heart healthy recipes and meals that protect your hearth and your overall healthy. You can cut your risk for heart disease by increasing your intake of fruits and vegetables. Each year nutritionist, medical professionals and the diet gurus come out with more and more information on why we should eat healthier.

Each year we make a plan to start doing that but always revert back to our old habits. However, with the most recent studies concerning heart disease and the link to vegetables and fruits as a way to reduce risks, we have to take notice.

The Journal of Nutrition reported in the October issue that each vegetable or fruit serving that is added to your daily diet can cut your risk of heart disease by as much as 7%. This is significant and should start a riot at fruit and vegetable stands all across America

The research is clear and convincing in regards to the benefits of a diet rich in vegetables and fruits and a lower risk of heart disease. Research finds that there is something in fruits and vegetables that protect the heart.

Loading up on vegetables and fruits result in huge gains in health store across America and most people continue to ignore the advice. Many people are at a loss when trying to put together foods for a proper diet. If you follow these guidelines they will help you get a good start.

On average, Americans eat only 1-1/2 servings of vegetables and one serving of fruit per day. Most American diets do not follow the recommended USDA's Dietary guidelines that suggest five servings per day.

To achieve the maximum benefits from vegetables and fruits as part of a healthy eating plan - follow these simple guidelines:

1) Vary the kinds of fruits you eat. It does not matter if the fruits are fresh, frozen, canned, or dried. An individual who consumes 2,000 calories a day should aim to eat approximately 2 cups of fruit a day.

*1 small banana,

*1 large orange

* 1/4 cup of dried apricots or peaches

2) Eat a variety of vegetables. Think color when choosing vegetables, dark greens, and orange vegetables have the most nutrients. Try a variety of dark green vegetables, carrots, and other vegetables:



*Dark leafy greens

Then add the orange veggies:


*Sweet Potatoes


*Winter squash

To add fiber and calcium to your diet include beans and peas:

*Pinto beans

*Kidney beans

*Black beans

*Garbanzo beans

*Split peas


3) Drink 3 cups of low fat or fat free milk per day. You can substitute low fat yogurt or low fat cheese (1½ ounces of cheese equals 1 cup of milk).

4) Choose high Fiber multigrain breads rather than white breads. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta every day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or ½ cup of cooked rice or pasta.

5) Protein is important to your overall health. Protein builds muscle. The more muscle content increases your metabolism. Aim for one gram of protein per pound of bodyweight. Choose lean meats and poultry. Bake it, broil or grill it.

6) Drink 6-8 glasses of water per day to keep the body hydrated

7) Reduce sodium, fats and trans fats in your diet. Read the Nutrition Facts label on foods. Choose and prepare foods and beverages with little salt or added sugar.

Following these simple healthy eating guidelines and incorporating them into your lifestyle will go a long way in protecting your heart.

Let us help you make the right choices and prepare heart healthy meals. With our healthy menu planner you will get 7 healthy dinner recipes along with a grocery list delivered to your email inbox each week. Try it free for a week at


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