Heart-healthy diet

20 Jun

Posted by admin as Uncategorized

Low-Carbohydrate Diets

Low-carb diets may help keep weight off for up to a year, but they appear to have mixed effects on cholesterol and lipid levels. On the positive side, they lower triglycerides and raise HDL (“good”) cholesterol. On the negative side, they raise overall and LDL (“bad”) cholesterol. Experts do not currently recommend low-carb diets for heart disease prevention.

Heart Healthy Diet Guidelines — you should eat:

8-10% of the day’s total calories from saturated fat. 30 percent or less of the day’s total calories from fat. Less than 300 milligrams of dietary cholesterol a day.Limit sodium intake to 2400 milligrams a day. Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian what is a reasonable calorie level for you).

Limit unhealthy fats and cholesterol:

Of the possible changes, limiting how much saturated and trans fat you eat is the most important step you can take to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats butter, margarine and shortening you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks even those labeled “reduced fat” may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list.

To achieve and maintain a heart-healthy eating pattern, the following guidelines are recommended:

Eat a variety of fruits and vegetables. Choose five or more servings of whole fruits and vegetables – especially dark green, orange or yellow each day.Eat a variety of grain products, especially whole grains, choosing six or more servings per day.Include low-fat or fat-free dairy products, fish (at least two servings per week), legumes (beans), poultry with skin removed and lean meats.Limit cholesterol-raising fats such as saturated fats and trans fats. Limit full-fat dairy products, high-fat meats, fried foods, products made with partially hydrogenated vegetable oils, tropical oils (e.g., palm kernel oil, palm oil or coconut oil) and egg yolks. Instead, choose fats and oils with two grams or less saturated fat per tablespoon, low-fat or non-fat dairy products, and lean meats. In addition, limit dietary cholesterol intake to less than 300 mg per day.

Eat a Heart-Healthy Diet

Some cholesterol is made by your body. The food you eat is responsible for the rest. Food products from animals contain cholesterol including meats, poultry, shellfish, eggs, butter, cheese and whole or 2 percent milk. And any type of food can also contain saturated fats and trans fats, which cause your body to make more cholesterol. But a heart-healthy diet isn’t just about what you shouldn’t eat. It also means eating a diet rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. Also, the diet should be low in saturated fat, trans fat and cholesterol

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