Heart disease is the leading killer in the United States. One of the most important ways to maintain a healthy heart is to follow a heart-healthy diet. Eating healthy foods can have a significant impact on heart health -- it can help stop or even reverse heart disease. Following a heart-healthy diet can help lower blood pressure, reduce cholesterol and help maintain a healthy weight.
Saturated and Trans Fats
A diet high in saturated and trans fats causes cholesterol to buildup in the arteries, increasing the risk of a heart attack. Limiting the amount of dietary saturated and trans fats is the most important way to reduce blood cholesterol and lower the risk of heart disease. Trans fats can raise low-density lipoprotein, the "bad" cholesterol levels and lower high-density lipoprotein, the "good" cholesterol. Limit saturated and trans fats by avoiding fatty meats such as pork and bacon; prepared meats such as sausage, hot dogs, and high-fat lunch meats; fried foods; margarine; and commercially baked goods such as doughnuts, cookies and crackers.
Unsaturated Fats
Monounsaturated fats, such as olive and canola oil, are beneficial to heart health. Polyunsaturated fats, found in nuts and seeds, are also good choices for a heart-healthy diet. When substituted for saturated fat, monounsaturated and polyunsaturated fats help lower total blood cholesterol, reducing heart attack and stroke risk.
Low-Fat Protein
Protein is essential to good health, and lean meat, poultry, fish and low-fat dairy products are excellent sources. Choose low-fat options, such as skim milk and skinless chicken breasts. Certain types of oily cold water fish such as salmon, mackerel, albacore tuna, sardines and herring are heart healthy because they are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Legumes, such as beans and peas, also are good sources of protein; they contain little fat and no cholesterol.
Whole Grains
According to MayoClinic.com, diets containing many whole grain foods are associated with a decreased risk of heart disease. Whole-grain foods are a rich source of both insoluble and soluble dietary fiber. Soluble fiber helps lower LDL cholesterol levels. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure.
Vegetables and Fruits
Fruits and vegetables are an important part of a heart-healthy diet plan. They are high in vitamins, minerals and fiber and low in fat and calories. Vegetables and fruits contain substances, such as antioxidants, which help prevent heart disease. Eating a variety of fruits and vegetables can help you control your weight and blood pressure.
Sodium
Excess salt in the diet contributes to high blood pressure, a risk factor for heart disease. The American Heart Association recommends that adults eat less than 1,500mg of sodium daily, which is half the amount consumed by most Americans. A great deal of salt is contained in canned or processed foods, so eating fresh foods can reduce dietary salt intake. Many condiments and salt substitutes are available in reduced-sodium versions.
ไม่มีความคิดเห็น:
แสดงความคิดเห็น