Original Article:http://www.mayoclinic.com/health/heart-healthy-diet/NU00196
--------------------------------------------------------------------------------
Heart-healthy eating to help prevent cardiovascular disease
Although you probably know that some of your behaviors contribute to your risk of heart disease, it's often tough to change day-to-day habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are five heart-smart strategies to get you started. Once you know which foods to emphasize and which foods to limit or avoid, you can create meal plans to keep you on track.
1. Limit unhealthy fats and cholesterol
Of the possible dietary changes, limiting how much saturated and trans fats 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 plaque in your arteries, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat and cholesterol to include in your diet.
Type of fat Recommendation
Saturated fat Less than 7 percent of your total daily calories
Trans fat Less than 1 percent of your total daily calories
Cholesterol Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein (LDL), or "bad," cholesterol or those who are taking cholesterol-lowering medication
The best way to reduce your intake of saturated and trans fats is to limit the amount of solid fat — butter, margarine and shortening — you add to food when cooking and serving. Use low-fat substitutions when possible. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use sugar-free fruit spread on your toast instead of margarine.
When you do use fat, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, are a healthier choice as well. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.
If you're not sure which fats or oils to use when cooking or baking, use this guide:
Choose
Olive oil
Canola oil
Margarine labeled "trans fat-free"
Cholesterol-lowering margarine, such as Benecol or Take Control
Avoid
Butter
Lard
Bacon
Gravy
Cream sauce
Nondairy creamers
Hydrogenated margarine and shortening
Cocoa butter, found in chocolate
Coconut, palm and palm-kernel oils
2. Choose low-fat protein sources
Meat, poultry and fish along with low-fat dairy products and eggs are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. Some types of fish — such as cod, tuna and halibut — have less total fat, saturated fat and cholesterol than do meat and poultry. And certain types of fish are heart healthy because they're rich in omega-3 fatty acids. These fats may help lower blood fats called triglycerides and may reduce your risk of sudden cardiac death. Omega-3 fats are most abundant in fatty, cold-water fish, such as salmon, mackerel and herring. Lesser amounts are in flaxseeds, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Soybeans, one type of legume, may be especially beneficial to your heart. Regularly substituting soy protein for animal protein — for example, a soy burger for a hamburger — may help lower your cholesterol and triglyceride levels.
To help you decide which high-protein foods are best, use this guide:
Choose
Skim or low-fat (1 percent) milk
Fat-free or low-fat dairy products, such as yogurt and cheese
Egg whites or egg substitutes
Fish, especially fatty, cold-water fish
Skinless, white-meat poultry
Legumes
Soybeans and soy products, for example, soy burgers
Avoid
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Frankfurters, hot dogs and sausages
Bacon
Fried, breaded or canned meats
3. Eat more vegetables and fruits
Vegetables and fruits are low in calories, are good sources of vitamins and minerals, and are rich in dietary fiber. A diet high in soluble fiber, the kind found in fruits and vegetables, can help lower blood cholesterol and reduce your risk of heart disease. Vegetables and fruits also contain phytochemicals, substances found in plants that may help prevent cardiovascular disease. Eating more fruits and vegetables — and in doing so satisfying your hunger — may help you eat less high-fat foods, such as meat, cheese and snack foods.
Featuring vegetables and fruits in your diet may not be as difficult as you think. Keep carrots, cauliflower and broccoli ready to eat in your refrigerator for quick snacks. Keep apples, bananas, grapes or peaches in a bowl in your kitchen as a visual reminder. Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Don't smother vegetables in butter, dressings, creamy sauces or other high-fat garnishes. Avoid fruits in cream or heavy sauces.
This guide can help you sort out which fruits and vegetables offer the most health benefits:
Choose
Fresh or frozen vegetables and fruits
Low-sodium canned vegetables
Canned fruit packed in juice or water
Avoid
Coconut
Creamy sauces
Fried or breaded vegetables
Canned fruit packed in heavy syrup
4. Select whole grains
Whole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods your body can't digest — and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E and magnesium, phosphorus, selenium, zinc and iron. Phytochemicals also are found in whole grains. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.
You can increase the amount of whole grains in your diet by making simple substitutions. For example, choose whole-grain breads instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes or shredded wheat, instead of muffins or doughnuts. And select whole-wheat flour rather than white flour when buying or making baked goods.
Use this guide to help you choose cereals, breads, rice or pasta:
Choose
Whole-wheat flour
Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread
High-fiber cereal with 5 or more grams of fiber per serving
Brown rice
Whole-grain pasta
Oatmeal
Avoid
Muffins
Frozen waffles
Corn bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes
Pies
Egg noodles
Buttered popcorn
High-fat snack crackers
Chips
5. Practice moderation and balance
Knowing which foods to eat is the first step in creating a heart-healthy diet. But you also need to know how much food to consume. Overloading your plate, taking seconds and eating until you're stuffed can lead to excess calorie, fat and cholesterol intake. Portions served in restaurants are often much more than anyone needs. Keep track of the number of servings you eat — and use proper serving sizes — to help control how much food you eat.
A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is 1/2 cup, or about the size of an ice cream scoop. A serving of meat, fish or chicken is 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons and a scale until you're comfortable with your judgment.
A healthy diet is also about balance. A simple rule of thumb is to remember to keep your portion size for meat, poultry and fish small — about the size of a deck of cards. This helps make room for ample servings of vegetables, fruits and whole grains.
Allow yourself an indulgence every now and then. Don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.
Plan ahead: Creating daily menus
You know what foods to feature in your diet and which ones to limit. You're ready to make a commitment to heart health. Now it's time to put your plans into action.
Create daily menus using these guidelines. Select foods for each meal and snack, emphasizing vegetables, fruits and whole grains and limiting animal products and fatty foods. Watch your portion sizes and add variety to your menu choices. For example, if you have grilled salmon one evening, try a black bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.
These menus can help you plan what to eat each day. They also serve as a template for future food planning. Talk to your doctor or a registered dietitian if you need more help creating daily menus.
As you incorporate what you've learned into your own life, you'll continue to find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can indeed eat with your heart in mind.
