What happens to your heart when you swap takeout for home-cooked meals

Swapping takeout for more home-cooked meals may do more than save money. Research suggests it can support a healthier weight and lower the risk of conditions like heart disease and type 2 diabetes. 

1. You’ll Reduce Heart Disease Risk

Cooking healthy meals can significantly improve your heart health. A review found that people who usually cook at home tend to:

• Consume fewer calories
• Gain less weight
• Eat more nutrient-dense foods

Other research found that cooking foods within the Mediterranean diet can lower the risk of heart disease. The Mediterranean diet emphasizes healthy fats like olive oil and nuts, lean proteins such as fish and legumes, whole grains, and fresh vegetables. Study participants were at lower risk of both heart attack and stroke after beginning the Mediterranean diet. 

2. You’ll Decrease Overall Mortality Risk

Cooking nutrient-dense meals at home can reduce your risk of several chronic health conditions and even lower your risk of dying. Diet is closely linked with overall health and mortality risk. One study shows that eating a diet rich in fruits and vegetables reduces the risk of death from heart disease and cancer. 

When planning meals at home, start with vegetables and fruit, then add whole grains, legumes, lean proteins, and healthy fats. Aim to fill half of your plate with fruits and vegetables. 

3. You’ll Lower Type 2 Diabetes Risk

Eating healthy, home-cooked meals regularly can lower your risk of type 2 diabetes. This is important for heart health because diabetes can cause several complications that affect the heart. People who have diabetes are more likely to develop heart failure. 

People with chronically high blood sugar levels (hyperglycemia) are more likely to develop high blood pressure (hypertension) and blood vessel damage. Living with diabetes raises your risk of high cholesterol and high blood triglycerides. These factors all raise the risk of heart attack and stroke. 

To protect yourself from type 2 diabetes, cook nutrient-dense meals that are low in saturated or trans fats. Limit your intake of sweets and salty foods as well. 

4. You’ll Likely Maintain a Healthy Weight

People who cook most of their meals at home are more likely to maintain a healthy weight and prevent weight gain than those who regularly eat ultra-processed foods. A study found that eating an ultra-processed diet leads to excess calorie intake and weight gain over time. Ultra-processed foods include fast food, fried foods, and boxed foods such as store-bought cookies and chips. 

Having a body weight that is classified as overweight or obese is a known risk factor for heart disease. Excess body fat can make your body more insulin-resistant, leading to high blood sugar levels. This raises the risk of type 2 diabetes, which can put you at risk of heart disease.

Obesity also raises the risk of metabolic syndrome. Fortunately, losing weight can reverse these risk factors and improve your heart health. 

Tips to Start Cooking More At-Home Meals

When you’re not in the habit of cooking at home, getting started can feel overwhelming. Remember that even small changes can have a big impact on your health. To begin cooking at home more, consider the following tips:

• Dedicate time each week to plan meals, make a grocery list, and buy your ingredients. Keeping a recurring meeting on your calendar may help you to protect this time. 
• Browse food blogs or look through cookbooks to get inspired if you’re bored with your current meals.
• Plan to fill half of your plate with vegetables and fruits. Remember that they can be fresh or cooked. Adding a side salad to your meals is an easy way to do this. 
• Prepare your meals around fresh, whole foods, such as vegetables, fruits, legumes, and whole grains, to increase your intake of fiber, vitamins, minerals, and antioxidants. 
• Add lean proteins to your meals, such as chicken breast, fish, beans, legumes, and lean cuts of pork or beef. 
• Reduce your sodium intake, and try cooking with less salt. To add flavor, cook with herbs, seasonings, and spices. 
• Use healthy cooking fats, such as extra virgin olive oil or avocado oil, instead of butter or margarine. 
• Consider batch-cooking to prepare large batches of meals for your weekly lunches or extra dinners, and freeze them for later. Keeping prepared meals at home can reduce the temptation to order takeout after a long day.

Read the original article on Verywell Health