Whenever I start reading about how to eat healthy, I jump to the conclusion that to really do it right I’ll have to give up my job, grow organic fruits and vegetables, and spend hours and hours on my diet. Since that isn’t practical, I love to hear about what will work for people with busy lives. Certainly, a healthy diet is an important part of fighting or preventing heart disease. But as we all know, eating well can be easier said than done! Here are tips for making sure you get the healthiest foods when you hit the grocery store.
1. Be sure to prepare a grocery list in advance to prevent impulse buying.
2. Look for fresh foods. As much as possible, stick to the produce, meat, dairy, and bread sections of the store, to avoid the temptations lurking in aisles containing packaged and processed foods.
3. Remember that the healthiest fruits and vegetables are the deeply colored ones, which are chock-full of nutrients. Choose spinach, for example, instead of iceberg lettuce, and sweet potatoes instead of white potatoes.
4. Experiment with new fruits and vegetables (perhaps mangoes, papayas, or leeks) for added food choices.
5. If fresh produce isn’t available, buy frozen; many companies now use flash-freezing technology at harvest to preserve nutrients.
6. Select heart-healthy proteins like skinless chicken or turkey breast (white meat is leaner than dark meat). Look for fresh fish (without breaded or battered coatings) or canned fish, and give preference to those rich in omega-3 fats, such as salmon, herring, sardines, or tuna.
7. If you occasionally eat red meat, look for leaner cuts with less saturated fat, such as round, loin, and sirloin. The best choice for ground beef, which is higher in fat than these cuts, is a substitution: ground turkey (even extra-lean ground beef has a fair amount of saturated fat). For pork, the leanest cut is the tenderloin. Stay away from processed deli meat, which tends to be high in fat and sodium.
8. Look for nonfat or low-fat versions of milk, cheese, and yogurt. (Hard cheeses like cheddar generally have less fat than soft cheeses like Brie.)
9. Instead of butter or regular margarine, both of which contain unhealthy fats, try a trans fat–free margarine (such as Smart Balance) or one with cholesterol-lowering plant stanol esters (such as Take Control or Benecol).
10. Looking for a frozen treat? Select a low-calorie, sugar-free fudgesicle or popsicle instead of premium brands of ice cream, which are loaded with unhealthy saturated fat.
11. Seek out whole-grain products. Check the label to make sure the word “whole” heads the list of ingredients, for example, “whole wheat.” Or better yet, look for “100% whole grain” on the package, as this indicates the product has a high fiber content.
12. Other fiber-filled options include bran rice, whole-grain cereals, and whole-wheat pasta. Popcorn is another healthy whole grain, but be sure it’s not cooked in butter or in an oil with trans fats. (Your best bet may be to buy popcorn kernels to air-pop on your own.)
I hope these tips help and you don’t feel like you have to devote hours and hours to eating a healthy diet. There are lots of simple things you can do to take good care of your heart!
译文:
12条在食品店购买有益心脏健康食品的帖示
无论我什么时候开始阅读如何能吃的健康，我总是直接跳到结论，认为要做到真正的正确我必须要放弃我的工作，去种些有机水果和蔬菜，并且在我的节食上花费时间。自从我知道这是不实际的，我开始喜欢听关于忙碌工作的人们的生活。当然，健康的饮食是保护心脏、防止心脏疾病的重要方面。但是众所周知，要吃的对，做的比说的难！这里是些当你在食品店如何购买最健康的食品的帖示。
1.在去食品店之前列好清单，这是为了确保你不会过多的购买。
2.寻找新鲜食品。尽可能多的选择农产品，肉类，乳制品和切片面包，避免在过道中注意加工食品的潜在诱惑。
3.记住最健康的水果和蔬菜具有很深的颜色，它们充满了营养。就如菠菜而言，可以代替卷心莴苣，还有山芋可以代替马铃薯。
4.对新的水果和蔬菜（比如芒果，番木瓜或韭葱）进行实验，从而增加食品的选择。
5.如果买不到新鲜的食品，就买冷冻食品；许多公司现在都使用冷链技术来保存其中的营养成分。
6.选择有益心脏健康的蛋白质食品，如去皮的鸡或火鸡（白肉的脂肪通常比红肉低）。寻找新鲜的鱼或听装鱼肉，这些还含有丰富的omega-3脂肪，如大麻哈鱼，鲱鱼，沙丁鱼或吞拿鱼。
7.如果你偶尔食用红肉，要减少饱和脂肪的摄入，比如牛大腿肉，（牛羊的）腰肉，里脊肉。最佳的选择是牛肉，相比这些它更含脂肪，这里有一个代替品：火鸡。对于猪肉而言，最精简的部分是腰部的嫩肉。远离加工过的熟食，因为它们含有高脂肪和盐份。
8.寻找零脂肪和低脂的标签的牛奶，奶酪和酸奶。（相比软布里干酪，硬奶酪如美国干酪通常具有少量的脂肪。）
9.代替牛油和人造奶油，它们都含有不健康脂肪，尝试转换非脂肪的人造奶油（如智能平衡）或者降低胆固醇的植物。
10.寻找冷漠的款待？选择低卡路里，无糖的或冰棍而非售价高的奶油冰激凌，它能帮你储存不健康的饱和脂肪。
11.找出全谷物产品。检查商标确保有“全”这个字,从头至尾的看成分表，举个例子，“全小麦”。或者更好能在包装上找到“100%全谷物”的字样。这就表明这个产品具有很高的纤维含量。
12.其它高纤维的选择包括麦麸梗米，全谷物麦片，全小麦意面，玉米是另一种健康的全谷物食品，但是要保证它不能与黄油或转脂肪油一起烹调。
我希望这些帖示能帮助到你并且你不会觉得是浪费了几小时去吃健康的饮食。这些都是能很好照顾你心脏的简单的事。