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  • Juanita Weaver-Reiss

What are the action steps needed to protect my heart?

This is a continuation of essential things to know if you have diabetes.

Four areas to focus on to protect your heart

There are four areas, or places that you can influence, when you are wanting to take some action steps to protect your heart and to prevent heart disease. These are your food choices, activity, stress management, and social connections. I am going to continue with the blogs to talk more in detail about action steps that you can take to better manage your heart health.

Meat choices - food choices to focus on to lower fats

The proteins/meats can be a high source of fat in the diet. The type and portions that you eat in your diet could potentially be a source of a lot of fat and of saturated type fats.

To lower fat:

  • Choose less fatty cuts of meat such as loin or round cuts of meat. These meats are not as high in saturated fats as other types

  • Trim off the fat on the edge of the meat

Chicken and turkey

  • Choose white meat instead of dark meat

  • Take the skin off before you eat it

Preparation of foods

  • Bake

  • Broil

  • Steam

  • Grill

  • Poach

  • Avoid frying foods - This adds extra fats and calories

Omega 3 fatty acids - another way to protect your heart

Foods that contain omega 3 fatty acids are:

  • Salmon (wild caught)

  • Tuna - packed in water

  • Herring

  • Mackeral

  • Walnuts

  • Flaxseeds - use ground variety

  • Sardines

A 3 oz serving 2 times a week of a omega 3 rich source such as fish listed above is heart protective

Portion size of meats

A serving size for meats at lunch and dinner would be 3 oz. This is the same size as a regular sized deck of playing cards. Another way to think of the size of the portion would be is that it would be one quarter of a 9-inch plate.

Action steps to take - choose one:

  • Decrease your meat portion size to the size of a regular deck of playing cards.

  • Decrease your meat portion by one ounce over a two to three week time.

  • Choose lean cuts of meats - round or loin cuts

  • Take the skin off of poultry

  • Choose white meat instead of brown meat for poultry

  • Eat omega 3-fatty acid fish 3 oz portion 2 or 3 times per week

  • Focus on preparing foods in a lower fat method such as baking, broiling, grilling, poaching, or steaming

  • Have a meatless meal one or two times a week

If you need help with your diet, here is the link to schedule with me:

Best Health,


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