Heart Healthy Diet

Answer 1

One of the main causes of atherosclerosis, which can lead to Heart disease, is poor diet. A poor diet is a diet that is high in fats, sugar and salt as well as low in essential vitamins and minerals. Although there are many foods that can harm the heart, there are also a variety of foods that can help maintain good heart health.

A diet that moderates fat and cholesterol intake is crucial to heart health. The body does need a certain percentage of calories from fat daily. The American Heart Association , or AHA, recommends that no more than 30% of calories should come from fat. Because the body makes its own cholesterol, most people do not need to consume it. However, the AHA states that 200-300 mg of cholesterol per day is safe. Those with high LDL cholesterol should limit their intake to 200 mg. Excessive cholesterol can lead to plaque buildup in the arteries. Saturated and trans fats can also clog arteries. Saturated fats should not be more than 7% of calories while trans fats should be no more than 1%.

There are several foods that have a high fat or cholesterol content. Plant oils are all fat, hence why their consumption should be limited. Margarine that is free of trans fats and olive oil, however, are fats that are appropriate in a heart healthy diet. Meat that is not trimmed is also high in fat. Lard and butter are also unhealthy. Full-fat milk, egg yolks, sausages, coconut oil and organ meats are other high fat products to avoid. Cholesterol is produced in the liver, hence why liver in particular is an organ meat to avoid.

Besides avoiding high fat foods, fruits, vegetables and whole grain foods should be increased for good heart health. Fruits and vegetables contain substances that may help maintain good cardiovascular health. Fresh fruit and vegetables also do not have the added salt and sugar of their canned and frozen counterparts. Whole grains are preferable to enriched grains because the fiber and nutrients in whole grains can help regulate blood pressure. Also, cholesterol only comes from animal-based foods, so all fruits and vegetables are cholesterol-free. Whole grain foods that do not have eggs, milk, or other animals products are also cholesterol-free.

By limiting fat and cholesterol intake as well as increasing heart-healthy foods, it is possible to decrease one's risk of heart disease.

Answer 2

Heart disease is the number one killer in the U.S., but simple lifestyle changes can greatly reduce risk. A heart healthy diet is one that is low in saturated and trans fats, high in whole grains and antioxidants, and is coupled with a regular exercise regimen. Saturated and trans fat contribute to plaque build-up, while whole grains help clear it out. Exercise and antioxidants can reduce cholesterol and inflammation contributing to heart disease.

Answer 3

Many people have been warned by their doctors to follow a heart healthy diet. They may already have medical issues concerning their heart or they are simply concerned about not developing problems with their heart later on in life. A heart healthy diet is a very sensible diet that is designed to keep your blood pressure under good control and also avoid the dangerous buildup of plaque in your arteries. When choosing a heart healthy diet, you will need to reduce the amount of salt and red meats that you consume. Stay away from processed foods and stick to fruit and vegetables as much as possible. You can still eat eveything you enjoy, but eat smaller portions and eat in moderation.