Emotional eating can cause plenty of health risks, especially for your heart. The tendency to crave and grab food items that are high in sugar, fat and cholesterol when you are under a lot of emotional turmoil puts you at greater risk for various kinds of heart diseases to say the least. Luckily, you do not have to starve to save your heart; there are several ways to eat your heart out without harming your heart.
Contents
1. Check your portions.
If you have seen the documentary “Supersize Me”, you already know how to tell when big is too big. The more you eat, the more weight you put on. And all the pounds you pack make your heart work so much harder to burn the calories. And too much work can make your heart weak. By eating from a smaller plate, sharing food with others and being more conscious about serving sizes, you are lessening your emotional attachment to food and helping your heart too.
2. Move it, move it.
Almost everyone lives more sedentary lifestyles nowadays. And not moving so much puts you at greater risk for heart disease. Exercise and the right kind of food helps your heart get stronger. So next time you are grabbing lunch with friends, walk or bike instead of taking your car or dining at the cafeteria downstairs. Also, moving more helps clear your head, making you less emotional and less prone to craving. When you get to the restaurant, you have the license to indulge a little more since you walked going there and you will be walking back to burn what you ate. Your heart will thank you later.
3. Eat wiser when you eat out.
You don’t have to avoid going out with friends when you are trying to get rid of your emotional eating habit. You can still eat at restaurants and enjoy the company, but watch your food choices and portions still.
- Chinese cuisine is sometimes called a hidden saltmine. Stir clear of high salt soups and high cholesterol offerings (a.k.a. double-sauteed and crispy food). Instead of lo mein, fried rice and egg rolls that are high in fat and oil, opt for steamed variants of chicken, seafood, tofu and veggies.
- Italian dishes seem scary for weight watchers because of the starchy pastas that come to mind. Instead of pasta toppers like cream, cheese or meat, opt for simple sauces like olive oil and garlic and broiled meat.
- Japanese cuisine have great options that are good for the heart too. Fresh sushi of salmon, tuna or halibut is delicious and high in omega-3 which is good for your heart. If you are craving for California rolls, try the ones with avocado and avoid Japanese mayo.
- Mexican food is one of the most craved for because of the many flavours packed into a single easy to eat meal. So if you need a Mexican food fix, try a fajita with seafood, chicken or vegetables instead of cheese-laden burritos. Reach for salsa or guacamole instead of sour cream while you are at it.
Tips
- Nutritionists and dieticians agree that completely going cold turkey when you have an emotional eating or craving problem could sabotage your system because you may end up binge eating.
- Experts say it is okay to give in to cravings once in a while as long as you get it in small portions and the items are not very bad, especially for your heart.