AHA Diet Recommendations

AHA Diet Recommendations

Overview

Heart disease is the No. 1 killer of Americans, according to the American Heart Association, but you can reduce your risk of heart disease by making health-affirming lifestyle changes. Because your diet plays a major role in your cardiovascular health, the AHA advises you to seriously consider what goes into -- and stays out of -- your grocery cart.

Saturated Fat and Cholesterol

The American Heart Association recommends limiting the amount of saturated fat you consume to less than 7 percent of your total caloric intake. By eating a diet low in saturated fat, you decrease your risk of developing the plaque in your arteries that can lead to strokes and heart attacks. The best way to cut back on saturated fat is to lower the amount of animal products you eat. Butter, whole milk, red meat and cheese can be rich in saturated fat. Since your body still requires protein, emphasize lean sources such as beans, egg whites, reduced fat dairy and trimmed white chicken. Cutting back on animal foods such as dairy and meat can further reduce your risk of developing arterial plaque because they are high in dietary cholesterol. The American Heart Association recommends cutting back to 300 mg of dietary cholesterol per day if you're generally healthy and less than 200 mg a day if you have been diagnosed with high cholesterol.

Trans Fat

Trans fats are partially hydrogenated oils commonly used to prepare commercially baked and fried foods such as donuts and mini muffins. These fats can be doubly harmful to your heart because they have been linked to increases in "bad" LDL cholesterol as well as decreases in the "good" HDL cholesterol that helps lower LDL. As a result, the American Heart Association recommends limiting your intake to less than 1 percent of your total caloric intake.

Heart-Healthy Fats

Allow monounsaturated and polyunsaturated fats to make up most of your daily fat intake. Although they are high in calories and may cause weight gain if you eat them in large quantities, you may reduce your total cholesterol level if you typically eat them instead of saturated fat. These fats are found in foods such as fish, avocados, nuts, seeds and vegetable oils. One way to reap the heart-healthy benefits of unsaturated fats is to eat at least two 3.5-oz. servings of fish such as salmon and trout each week, according to the American Heart Association.

Whole Grains

Cut back on refined grains such as white bread, muffins, corn bread and frozen waffles and replace most of them with whole grains. Whole grains offer fiber and other nutrients that can help you maintain healthy blood pressure and cholesterol levels. Examples of whole grain foods are whole-wheat flour, 100 percent whole-grain bread, brown rice, barley, oatmeal and ground flaxseed. The American Heart Association recommends that you aim for at least three 1-oz. servings of whole grains per day, which amounts to about half of your daily grain intake.

Fruits and Vegetables

You should be getting about 4 1/2 cups of fruits and vegetables a day, so regularly snack on them and make them part of every meal. Regularly eating fresh produce can help you maintain a healthy heart because they contain stomach-filling fiber, which means they help curb your cravings for foods rich in saturated and trans fats. Fruits and vegetables also contain plant substances that may help reduce your risk of heart disease. Choose mainly fresh or frozen varieties, but when selecting canned varieties opt for juice- or water-packed fruit and low-sodium canned vegetables.

source : livestronge.com