February is the month we celebrate love, pay attention to matters of the heart and celebrate American Heart Month. Making the decision to get to a healthy weight is something that will benefit your overall health, including the health of your heart. It’s important to make sure that as you cut calories, you refocus on nutrition and include heart-healthy foods.
You might be thinking, “Changing routines is stressful and frustrating.” But don’t worry! This will be pain-free because we’re going to keep it simple. Below are five heart-healthy habits you can incorporate into your everyday cooking. Then we have heart-healthy recipes for every meal that won’t interfere with your weight loss plan.
Tip 1: Butter isn’t better. Upgrade your pantry with healthier oils to replace butter and solid fats with olive oil, canola oil or corn oil. Use these oils to make your own salad dressings, marinades, and dips.
Tip 2: Forget processed grains. Many key nutrients are removed during processing. So swap out that all-purpose flour for whole-wheat flour and white bread for whole-grain. We promise you won’t miss it!
Tip 3: Remove the fat. Opt for the less-fatty counterparts for milk, cheese, and sour cream.
Tip 4: Sneak in more veggies. Vegetables are loaded with nutrients and fibers and can take the place of high-calorie ingredients like meats and pasta.
Tip 5: Go fish! Not literally, unless you want to of course! We’re talking about swapping red meat for healthier protein options like fish, chicken, and beans.
Start your day off right with these whole-wheat walnut pancakes. This yummy, fluffy breakfast has 5g of protein, 2g of fiber, and only 110 calories per serving. Best of all it’ll feed your whole family with a serving size of 14 pancakes. We give this recipe 5 hearts for spreading the love!
This quick and easy three-bean chili will fill you up on those cold February days. It is full of protein and has a little bit of beer and a kick of chili powder. When you stick to the recommended serving size, you’ll have a filling meal that comes in at just about 400 calories. Due to the protein and fiber, it will stick with you until dinner. You’ll feel right as rain after a hot bowl.
3. Afternoon Snack
If you need something to tide you over until dinner, try a light and easy snack of hummus and vegetables. Hummus is a great source of plant protein and heart-healthy fats. And the veggies are an easy source of fiber and other nutrients. To keep things healthy and weight loss friendly, use one of these great low-calorie hummus recipes to make your own spread.
Make the ultimate fish tacos tonight! Satisfying and low calorie, these tacos are loaded with tangy broiled snapper, fat-free Greek yogurt, extra virgin olive oil, and plenty of fruits and veggies. The fish, yogurt, and olive oil provide heart-healthy fats and enhance the flavors of the other ingredients.
If you’re ready to improve your life (and your heart-health) by taking control of your weight, call Total Healthcare MD in Cary, NC. Our physician-supervised medical weight loss programs take your individual circumstances and needs into account so you get real results. Call us at (919) 436-3777 to make an appointment to get started.