The American Heart Association has stated a goal to achieve by 2020: to improve the cardiovascular health of Americans by 20 percent while reducing deaths from heart disease and stroke by 20 percent. To reduce your own risk of heart disease, the number one killer in the United States, your diet should emphasize whole, natural foods and fewer processed items. Along with exercise, quitting smoking and managing cholesterol, blood pressure and blood sugar levels, a proper diet is one of the key factors in decreasing your risk of developing cardiovascular conditions.
Features
A heart healthy diet menu features lean proteins, generous amounts of fruits and vegetables, low-fat or non-fat diary, whole grains and unsaturated fats. Less than 7 percent of daily fat calories should come from saturated fat sources, and 0 to 1 percent of daily fat calories from trans fats. Eat 3.5 ounces of oily fish twice a week. Take in fewer than 1,500 mg of sodium per day and no more than 450 calories--or 36 oz. per week--of sugar-sweetened beverages. The American Heart Association also discourages the consumption of processed meats such as hot dogs and ham.
Types of Food
The best proteins come from skinless, white-meat poultry, fish, egg whites, low-fat dairy and extra lean beef says MayoClinic.com. Consider eating vegetarian sources of protein to help reduce your saturated fat intake---beans, veggie burgers or lentils might replace animal proteins twice per week when following a menu for a healthy heart. The American Heart Association recommends your menu plan include 4½ cups of vegetables daily. While this may seem like a lot, you can fit it in with a banana at breakfast, an apple at snack time, a large salad featuring 2 cups of spinach or dark romaine lettuce at lunch and ½ cup of steamed broccoli at dinner. Whole grains include foods such as brown rice, 100 percent whole wheat breads, oats or barley.
Fats
A heart healthy menu plan shuns saturated fats and trans fats, but does not cut out fat altogether. When used in place of unhealthy fats, monounsaturated fats such as olive oil and canola oil and polyunsaturated fats available in nuts and seeds actually help lower your total blood cholesterol--reducing cardiovascular risk factors. As all fats are calorie dense, remember to keep portions to a minimum and make fat calories equal to just 25 to 35 percent of total daily calories.
Samples for the Week
Breakfasts for a heart healthy menu might feature oatmeal with nuts, whole grain cereal with low fat milk, egg whites with whole grain toast, whole wheat pancakes with applesauce or fresh fruit with cottage cheese. Make a lunch of plain yogurt with ground flaxseed and fresh peaches, cut-up vegetables with hummus and whole grain crackers. Another day have a grilled chicken salad with olive oil dressing and chickpeas. Whole grain pitas make a good vehicle for low-fat feta with lettuce and tomato or black beans, salsa and avocado. At dinner, two nights of the week, prepare baked salmon, mahi mahi or black cod and serve with brown rice or quinoa and grilled vegetables brushed with olive oil. Other evenings, have grilled turkey burgers on whole grain buns or stir fried flank steak and vegetables with buckwheat noodles. Experiment with a vegetable lasagna or lentil stew on one evening. Augment your meals with extra fruits or vegetables. Use 1-oz. servings of nuts or low-fat dairy products for snacks, along with fruit and vegetables.
Considerations
Managing your weight also helps prevent heart disease. Eating too much of even heart-healthy foods can cause weight gain. Keep your portion sizes reasonable, especially when it comes to higher calorie items like proteins, starches and fats. Balance your calorie intake with regular physical activity, obtaining at least 30 minutes of moderate aerobic work--such as a brisk walk--five times per week, suggests the American College of Sports Medicine.
0 Comments