A heart healthy diet begins by paying close attention to what you eat. You can reduce your chance of developing atherosclerosis, the blocked arteries that cause heart disease with a heart healthy diet. If the artery-clogging process has already begun, you can slow the rate at which it progresses.
Feed Your Heart Well
Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy nutrition strategy can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugars, and reduce body weight. While most dietary plans just tell you what you CANT eat (usually your favorite foods!), the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-saving foods is just as important as cutting back on others.
Here are nine nutrition strategies to reduce your risk:
1. Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke.
2. Eat more vegetables, fruits, whole grains, and legumes. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
3. Choose fat calories wisely. Keep these goals in mind:
4. Limit total fat grams.
5. Eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, margarine, salad dressing, fried foods, snack foods, sweets, and desserts).
6. When you use added fat, use fats high in monounsaturated fats (for example, fats found in olive and peanut oil).
7. Eat a variety and just the right amount of protein foods. Commonly eaten protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein.
8. Limit cholesterol consumption. Dietary cholesterol can raise blood cholesterol levels, especially in high-risk people. Limiting dietary cholesterol has an added bonus: Youll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). If you have high cholesterol, these simple carbohydrates exacerbate the condition and may increase your risk for heart disease.
9. Feed your body regularly. Skipping meals often leads to overeating. Eating five to six mini-meals is the best way to control blood sugars, burn fat calories more efficiently, and regulate cholesterol levels.
Other Heart-Healthy Strategies
• Reduce salt intake. This will help you control your blood pressure.
• Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
• Hydrate. Water is vital to life. Be sure to stay adequately hydrated.
• Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.
• Heart Disease: Heart-Healthy Diet
• (continued)
• How Much Is a Serving?
• When youre trying to follow an eating plan thats good for your heart, it may help to know how much of a certain kind of food is considered a "serving." The following table offers some examples.
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