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Heart Health Diet
Bringing about healthy dietary changes is not an easy task for anybody. It is a well known fact that certain foods are bad for the body and especially the heart, but unfortunately, it is difficult for people to eliminate such foods from their diets. What makes it worse is that in today’s world, heart problems are no longer the disease of the elderly; there are several young adults who are also at a high risk of heart related problems, due to hectic lifestyles and elevated levels of stress. This is why people all over the world are now advised to follow a proper heart health diet, right from a young age. Getting used to a heart health diet plan as early as possible means that a person reduces his or her risk of heart diseases and at the same time has less difficulties in making any changes, if required, during the later stages of life.
Diet for heart health A good an effective heart disease diet aims at increasing a person’s intake of those foods that are good for the heart and improve its overall health and functioning. At the same time, heart health nutrition also means that several foods that are high in fat and cholesterol should be eliminated. According to the American Heart Association, an effective heart attack diet, i.e., a diet that prevents heart attacks recommends the guidelines given below, for the consumption of fat: • Saturated fat: Less than 7% of a person’s daily caloric intake
• Trans fat: Less than 1% of a person’s daily caloric intake
• Cholesterol: Less than 300 mg a day, for healthy adults and less than 200 mg for those who are at a high risk for heart problems.
Therefore, it is important to choose the right heart health foods in a diet, which include: • Oils, which include olive oil, trans fat free margarine and canola oil.
• Protein sources such as low fat milk or skim milk, skinless chicken, egg whites, fat free dairy products like yogurt, soybean and tofu, cold water fish like salmon, legumes and lean meat.
• Fresh fruits and vegetables, as they are the best sources of vitamins.
Canned or frozen fruits and vegetables can also be eaten, if they are not very high in sugar, salt or cream.
• Grains and seeds, such as brown rice, whole-grain bread, oatmeal, high fiber cereal, flaxseed, barley, whole-grain pasta and buckwheat.
• Spices and herbs to enhance the flavor of food, since the consumption of condiments should be reduced.
Some of the healthy spices include garlic, ginger, cinnamon, parsley, rosemary, sage and so on. It is best to consult a doctor, before switching over to any diet, including a heart health diet.
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