Healthy Heart Diet

Advices on healthy heart diet

1. Avoid harmful fats and cholesterol: Saturated and trans fats are not healthy for the heart. Reducing the consumption of such harmful fats, you will be able to control blood cholesterol. It also lowers the risk of artery disease. Find below the exact amount of fat and cholesterol, one should consume in one’s diet. This has been shared by American Heart Association.
   • Saturated fat Below 7 percent of your total daily calories
   • Trans fat – Below 1 percent of your total daily calories
   • Cholesterol Below 300 milligrams per day for healthy adults. Less than 200 milligrams per day for adult persons who have high levels of LDL.

   Good fats for a healthy diet

   • Olive oil
   • Canola oil
   • Margarine labeled ‘trans fat-free’
   • Cholesterol-lowering margarine, for example, Promise activ, Benecol, or Smart Balance

   Fats you should avoid for your heart

   • Bacon
   • Gravy
   • Butter
   • Lard
   • Cream sauce
   • Hydrogenated margarine and shortening
   • Coconut, palm, cottonseed and palm-kernel oil
   • Cocoa butter that is found in chocolates
2. Eat low fat protein foods: To protect the heart from any unhealthy attack, you should choose lean meat, fish, low fat dairy products, egg whites, etc. Don’t take whole milk, fried chicken patties, etc. Skim milk, skinless chicken breasts etc are beneficial for the heart. You may also choose soybeans, soy burgers, legumes, etc items.
   

   Things you should ignore for protecting the heart

   • Egg yolk
   • Fatty and marbled meats
   • Organ meats, for example liver
   • Cold cuts
   • Fried, breaded or canned meats, etc
3. Vegetables and fruits: Veggies and fruits are wonderful for the heart. You may opt for low-sodium canned vegetables, canned fruit that is packed in juice or water, frozen vegetables and fresh fruits. Don’t prefer coconut, vegetables that come with creamy sauces, breaded veggies, canned fruit that is packed in heavy syrup, etc items. These can lead to dangerous heart diseases.
4. Beneficial whole grains: Whole grains are fabulous for the heart. You can include whole-wheat flour, whole-grain brad, high fiber cereal, brown rice, whole-grain pasta, oatmeal, ground flaxseed and so on. Just avoid muffins, frozen waffles, biscuits, quick breads, egg noodles, buttered popcorn, potato chips, etc.
5. Less salt in the diet: Salt is not at all good for your heart. Just reduce the consumption of this item. Use less salt while you are cooking. Don’t use salt in your dining table. Raw salt is more harmful than cooked salt.

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