Eight (8) Steps To Prevent Heart Disease
Although you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs. Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.
Fruits and vegetables to choose
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Fruits and vegetables to limit
Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
3. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain such as barley.
Grain products to choose
Whole-wheat flour
Whole-grain bread, preferably 100% whole wheat bread or 100% whole-grain bread
High-fiber cereal with 5 g or more fiber in a serving
Whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta
Oatmeal (steel-cut or regular)
Grain products to limit or avoid
White, refined flour
White bread
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
4. Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a build-up of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:
Type of fat
Saturated fat
Recommendation: No more than 5 to 6% of your total daily calories, or no more than 11 to 13g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat
Recommendation: Avoid
You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving. You can also use low-fat substitutions when possible for a heart healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
Fats to choose
Olive oil
Canola oil
Vegetable and nut oils
Margarine, trans fat free
Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
Nuts, seeds
Avocados
Fats to limit
Butter
Lard
Bacon fat
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm, cottonseed and palm kernel oils
5. Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties. Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.
Proteins to choose
Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese
Eggs
Fish, especially fatty, coldwater fish, such as salmon
Skinless poultry
Legumes
Soybeans and soy products, such as soy burgers and tofu
Lean ground meats
Proteins to limit or avoid
Full-fat milk and other dairy products
Organ meats, such as liver
Fatty and marbled meats
Spareribs
Hot dogs and sausages
Bacon
Fried or breaded meats
6. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that: Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt) Most adults ideally have no more than 1,500 mg of sodium a day Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
Low-salt items to choose
Herbs and spices
Salt-free seasoning blends
Reduced-salt canned soups or prepared meals
Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
High-salt items to limit or avoid
Table salt
Canned soups and prepared foods, such as frozen dinners
Tomato juice
Condiments such as ketchup, mayonnaise and soy sauce
Restaurant meals
7. Plan ahead: Create daily menus
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a blackbean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
8. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Incorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
Your heart is your life
1. Control your portion size
How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs. Use a small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.
2. Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.
Fruits and vegetables to choose
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Fruits and vegetables to limit
Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
3. Select whole grains
Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain such as barley.
Grain products to choose
Whole-wheat flour
Whole-grain bread, preferably 100% whole wheat bread or 100% whole-grain bread
High-fiber cereal with 5 g or more fiber in a serving
Whole grains such as brown rice, barley and buckwheat (kasha)
Whole-grain pasta
Oatmeal (steel-cut or regular)
Grain products to limit or avoid
White, refined flour
White bread
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
4. Limit unhealthy fats
Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a build-up of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:
Type of fat
Saturated fat
Recommendation: No more than 5 to 6% of your total daily calories, or no more than 11 to 13g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat
Recommendation: Avoid
You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine and shortening when cooking and serving. You can also use low-fat substitutions when possible for a heart healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase "partially hydrogenated" in the ingredient list. When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in certain fish, avocados, nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories. An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.
Fats to choose
Olive oil
Canola oil
Vegetable and nut oils
Margarine, trans fat free
Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
Nuts, seeds
Avocados
Fats to limit
Butter
Lard
Bacon fat
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm, cottonseed and palm kernel oils
5. Choose low-fat protein sources
Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties. Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You'll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil. Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.
Proteins to choose
Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese
Eggs
Fish, especially fatty, coldwater fish, such as salmon
Skinless poultry
Legumes
Soybeans and soy products, such as soy burgers and tofu
Lean ground meats
Proteins to limit or avoid
Full-fat milk and other dairy products
Organ meats, such as liver
Fatty and marbled meats
Spareribs
Hot dogs and sausages
Bacon
Fried or breaded meats
6. Reduce the sodium in your food
Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that: Healthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt) Most adults ideally have no more than 1,500 mg of sodium a day Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat. If you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt — sea salt has the same nutritional value as regular salt. Another way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.
Low-salt items to choose
Herbs and spices
Salt-free seasoning blends
Reduced-salt canned soups or prepared meals
Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
High-salt items to limit or avoid
Table salt
Canned soups and prepared foods, such as frozen dinners
Tomato juice
Condiments such as ketchup, mayonnaise and soy sauce
Restaurant meals
7. Plan ahead: Create daily menus
You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action. Create daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a blackbean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
8. Allow yourself an occasional treat
Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time. Incorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.
Your heart is your life
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