A heart-healthy diet is one that is rich in fruits, vegetables, whole grains, and lean proteins, and low in saturated and trans fats, sodium, and added sugars. To lose weight fast, it's important to focus on making healthy food choices and increasing your physical activity. Here are some tips for following a heart-healthy diet to lose weight:
Limit carbohydrate and choose complex carbohydrates such as potato and whole grain products. It doesn't have to be carb free. As a matter of fact, carb free or ketogenic diet is not a healthy choice in the long run for your cardiovascular system.
Intermittent fasting: Skip a portion or go very light with one portion. You can think of either skipping lunch or breakfast to get to 14-16 hours of fasting. This however requires a lot of motivation and may not be easy to maintain.
Eat plenty of fruits and vegetables: Aim for at least 5 servings of fruits and vegetables per day. Choose a variety of colors and types to ensure you're getting a wide range of nutrients.
Choose whole grains: Choose whole grain bread, pasta, and cereals instead of refined grains. Whole grains are higher in fiber and nutrients, which can help you feel full and satisfied.
Include lean protein sources: Choose lean protein sources such as chicken, turkey, fish, beans, and tofu. Avoid high-fat meats and processed meats, which are high in saturated and trans fats.
Limit added sugars and sodium: Choose foods that are low in added sugars and sodium. Added sugars and sodium can contribute to high blood pressure, which is a risk factor for heart disease.
Drink plenty of water: Stay hydrated by drinking plenty of water throughout the day. Avoid sugary drinks and alcohol, which can add extra calories and contribute to weight gain.
Get active: Incorporate physical activity into your daily routine. Aim for at least 30 minutes of moderate-intensity activity, such as brisk walking, every day.
By following these guidelines and making healthy food choices, you can support your heart health and lose weight at the same time. It's also important to speak with your physician before starting any weight loss or exercise program.
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