Hands of Compassion #HOC #BESTHOMEHEALTH is continuing our fabulous Heart Health Month Blog by sharing the American Heart Associations #AHA tips for Heart Healthy Shopping. It is always cheaper to prepare foods in your home. However, we may not always be preparing the healthiest of things. Here are some tips we are posting here to share with you for your next trip to the grocery store. Join the Fight against Heart Disease! Join #HOC #BESTHOMEHEALTH #AHA Eat Healthy Live Healthy.
Fruits and Vegetables:
- Be sure to buy and eat a wide variety of fruits and vegetables.
- When fresh foods aren’t available, choose frozen or canned vegetables and fruits in water without added sugars, saturated and trans fat, or salt.
- Buy more fruits and vegetables that are good sources of fiber, including beans, peas, oranges, bananas, strawberries and apples.
- Stock up on raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.
- For desserts, buy fresh or canned fruits (in water without added sugars), dried fruit (without added sugars), and gelatin that contains fruit, instead of baked goods and sweets.
- Don’t buy lots of fruit juice. It doesn’t provide the fiber whole fruit does and it’s not as good at satisfying hunger.
Milk, Butter, Cheese, & Eggs
- Select fat-free (skim) or low-fat (1%) milk.
- Avoid milk that contains added flavorings such as vanilla, chocolate or strawberry. They usually have added sugars and calories.
- Choose fat-free, low-fat or reduced-fat cheeses.
- Use egg whites or egg substitutes instead of egg yolks. (Substitute two egg whites for each egg yolk in recipes that call for eggs.)
- Choose soft margarines that contain “0 grams trans fat” instead of buying butter.
- Don’t buy a lot of butter, cream and ice cream. Save those for special occasions and, even then, limit how much you eat. These foods have more saturated fat than whole milk.
Meat, Poultry, Fish & Nuts
- Buy and prepare more fish. You should eat one serving of grilled or baked fish at least twice a week. (A serving is roughly the size of a checkbook.) Good examples of fish to buy include salmon, trout and herring.
- Choose lemon juice and spices to eat with fish. Don’t add cream sauces.
- Stay away from fried fish. It’s usually high in fat — often trans fat.
- Choose cuts of red meat and pork labeled “loin” and “round”; they usually have the least fat.
- Buy “choice” or “select” grades of beef rather than “prime,” and be sure to trim off the fat before cooking.
- When buying or eating poultry, choose the leaner light meat (breasts) rather than the fattier dark meat (legs and thighs). Try the skinless version or remove the skin yourself.
- Select more meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) and use them as entrees or in salads and soups. A one-cup serving of cooked beans, peas, lentils or tofu can replace a two-ounce serving of meat, poultry or fish.
- Pick up nuts and seeds, which are good sources of protein and polyunsaturated and monounsaturated fats – but remember, they tend to be high in calories, so eat them in moderation.
Bread & Baked Goods
- Choose whole-grain, high-fiber breads, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat. Choose breads and other foods that list whole grains as the first item in the ingredient list.
- Limit the amount of bakery products you purchase, including doughnuts, pies, cakes and cookies. Look instead for fat-free or low-fat and low-sodium varieties of crackers, snack chips, cookies and cakes.
- Remember that most store-baked goods are made with egg yolks, saturated fats and/or trans fats.
- Instead of buying a raisin bran muffin, buy a loaf of raisin bread and enjoy a slice for breakfast or lunch.
Oils, Dressings & Shortenings
- Buy and use fats and oils in limited amounts.
- When you must use oils for cooking, baking or in dressings or spreads, choose the ones lowest in saturated fats, trans fats and cholesterol — including canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil.
- Stay away from palm oil, palm kernel oil, coconut oil and cocoa butter. Even though they are vegetable oils and have no cholesterol, they’re high in saturated fats.
- Buy a nonstick pan or use nonstick vegetable spray when cooking.
- Choose reduced-fat, low-fat, light or fat-free salad dressings (if you need to limit your calories) to use with salads, for dips or as marinades.
Let’s work together to prevent heart disease!
About Hands of Compassion #HOC
Hands of Compassion HomeCare is a Medicare-certified, CHAP accredited, and licensed Home Health Agency that cares for qualified elderly and disabled persons. Services provided include: Skilled Nursing, Physical Therapy, Speech Therapy, Occupational Therapy, Home Health Aides and Companions. They serve 34 counties in Texas and have locations in both Midland, Texas and Abilene, Texas. For the last 5 years Hands of Compassion was recognized by Homecare Elite, which ranked them in the top 25 percent in the nation. “Healthcare that unites hands with hearts.” #BestHomehealth #HOC #Abilene #PermianBasin #HomecareElite
Please contact Hands of Compassion HomeCare at 432-218-7996 for more information or visit our website at www.hochomecare.com.