Heart-healthy diet: 8 steps to prevent heart disease
Source : http://www.mayoclinic.com/ Pubdate : 2012/6/29 9:12:00 Author : Mayoclinic staffs
1. Control your portion sizeHow much you eat is just as important as what you eat. Portions served in restaurants are often more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control your portions.
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.
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Fruits and vegetables to choose
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Fruits and vegetables to avoid
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Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
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Coconut
Vegetables with creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
Frozen fruit with sugar added
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3. Select whole grains
You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Another way is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.
4. Limit unhealthy fats and cholesterol
The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:
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Type of fat
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Recommendation
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Saturated fat
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Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet
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Trans fat
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Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet
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Cholesterol
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