Heart Healthy Diet

Heart Healthy Diet
Heart Healthy Diet

Heart Disease Patients can remain healthy by adopting a diet that curbs LDL (”bad”) cholesterol, lowers blood pressure, lowers blood sugar, and helps with weight loss. According to the American Heart Association, a heart-healthy diet:

  • Is low in saturated fat.
  • Contains at least four to five cups of fruits and vegetables every day.
  • Has at least two servings (3.5 ounces per serving) of fish a week.
  • Includes at least three 1-ounce servings of fiber-rich whole grains every day.
  • Is low in sodium (less than 1,500 milligrams per day).
  • Contains no more than 36 ounces of sugar-sweetened beverages a week.

Foods Low in Saturated Fats and Trans Fat.

Limit saturated fats and entirely cut out trans fats. Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke. Trans fat also lowers your levels of HDL or “good cholesterol, which can put you at increased cardiovascular risk.

  • As far as chicken and fish are concerned, most cuts you can buy will be fairly lean. Beef and pork, on the other hand, usually contain a higher fat content. Stick to 90 percent lean cuts and above. Try your best to avoid processed meats, bacon, hot dogs and fried food.
  • Fruits and vegetables contain very low amounts of saturated fat. Instead, they are packed with healthy antioxidants and nutrients. Nearly all varieties of fruits and vegetables are solid low-saturated fat choices, including canned, frozen and dried.
  • Stick to milk products under 1 percent fat. Consume only low-fat or skim cheese products. Both yogurt and frozen yogurt are also low in saturated fat.
  • Grains cover all sorts of bread, cereal, pasta, rice and beans. Stick to whole wheat or multi-grain sources of these products. Oatmeal, sweet potatoes and dried beans are also included in this category.

Foods High in Saturated Fat. 

The body uses saturated fatty acids to function, but when we eat and drink more than our bodies need it is converted into fats. Some of the foods that are rich in saturated fat include:

  • Whole milk
  • Cream
  • Ice cream
  • Whole-milk cheeses
  • Meats (like beef, poultry with skin, or lamb)

Foods High in Trans Fat.

Trans fats can make food taste good and add texture but these are bad for health. You will find them in many processed snack foods. Foods that may contain trans fats include:

  • Margarine
  • Cookies
  • Crackers
  • Cakes
  • French fries
  • Fried onion rings
  • Donuts

Unsaturated Fats. Unsaturated fats are a healthier choice, it can be monounsaturated fats or Polyunsaturated Fats. Foods having Monounsaturated Fats are as follows:-

Foods having polyunsaturated fats are as follows:-

  • Sunflower oil and vegetable oil
  • Walnuts
  • Sunflower seeds
  • oily fish are a healthier choice.

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