Steps in Becoming Heart Healthy

One of the most important changes you can make is to limit the amount of Saturated and Trans Fat you consume on a daily basis. This will go a long way to reducing your blood cholesterol which in turn will reduce the risk of Coronary Artery Disease. If you have a high blood cholesterol level it may lead to a build up of plaque in your arteries, which can increase the risk of heart attack or strokes.

The American Heart Association has offered a guideline for the amount of fat and cholesterol you should include in your diet on a daily basis. You should know that the proper amount of these fats should be included in any healthy diet.

Saturated Fat: AHA recommends to include: less than 7% of your total daily calories.

Trans Fat: AHA recommends to include: less than 1% of your total daily calories.

Cholesterol: AHA recommends less than 300 milligrams a day for healthy adults: less than 200 milligrams a day for those with high levels of Low-Density Lipoprotein (LDL). This is the bad cholesterol or for those who are taking cholesterol-lowering medication.

Really the best way to reduce these fats in your diet is to limit the amount of the solid fats which includes butter, margarine and shortening, these we usually add to the foods we cook, bake and serve.

I know this sounds pretty boring but if you prefer, you could substitute these fats with foods and spreads that are much healthier and also taste good as well.

You could top your potato with salsa or low fat yogurt which would take the place of the butter and sour cream you may be using now. You could also use low-sugar fruit spread on your toast in place of the margarine. One thing to watch for are the items marked "reduced fat", however, they may contain oils containing trans fat, therefore it would be a good idea to read the labels printed on all products. If the label has the phrase "partially hydrogenated" listed, you will know this is indeed a product which has trans fats.

Here is a list of the fats and oils you should use when cooking or baking.

Use: Olive Oil, Canola Oil, Margarine (make sure it is labeled "trans-fat free"), or Cholesterol-lowering Margarine such as (Benecol, Promise Activ or Smart Balance)

Avoid: Butter, Lard, Bacon, Gravy, Cream Sauce, Non-dairy creamers, Hydrogenated Margarine and Shortening, Cocoa Butter, found in Chocolate and Coconut, Palm, Cottonseed and Palm-Kernel oils.

The best sources for low-fat protein would be lean meat, poultry and fish, low-fat dairy products and egg whites or egg substitute. Make sure you chose lower fat options, such as skim milk rather than whole milk, and skinless chicken breast rather than fried chicken.

Another good choice to replace the high-fat meats and still get the necessary protein is fish. Fish such as cod, tuna and halibut have less total fat, saturated fat and also less cholesterol than meat and poultry.

Certain types of fish are very heart healthy due to the fact they are rich in Omega-3 fatty acids. This can lower blood fats called triglycerides and it may reduce the risk of sudden cardiac death. The fish that contain the highest levels of Omega-3 acids are the cold-water fish, such as Salmon, Mackerel and Herring. Other sources are flax seed, walnuts, soybeans and canola oil.

Don't forget the Legumes, beans, peas and lentils which are another good source of protein. They contain less fat and no cholesterol. These could be used as another substitute for meat.

Here is a list of High Protein foods which are very good for you. Use this guide to make healthy choices.

Choose:
Skim or low-fat (1 percent milk)
Fat Free or low fat dairy products
Such as yogurt and cheese
Egg whites or egg substitute
Any cold water fish, salmon
Skinless Poultry
Legumes
Soybean and soy products
Lean ground meats

Avoid:
Full-fat milk and other dairy products
Organ meats, such as liver
Egg yolks
Fatty and marbled meats
Spareribs
Cold cuts
Hot dogs and sausage
Fried, breaded or canned meats

Fruits and vegetables contain good sources of vitamins and nutrients which we all need and they are low in calories and high in fiber. A diet high in soluble fibre which can be found in fruits and vegetables, can help to lower your cholesterol, which in turns helps to reduce the risk of heart disease. Eating more fruits and vegetables will help us to consume less high-fat foods, such as meat, cheese and snack foods.

A good idea is to keep carrots, cauliflower, broccoli and celery washed and cut in your refrigerator so you can snack of these as soon as the urge strikes. This will help you to avoid that chocolate bar or high sugar soda you usually take.

Keep apples, bananas, grapes or peaches in a bowl in the kitchen so you remember to eat them. If you are anything like me, I tend to wash and put them away in the crisper and forget all about them. I know I would eat them if I only saw them. Keep them visible at all times.

Choose recipes that have vegetables or fruit as the main ingredient, such as stir fries, or add fruit to a healthy salad. You can use frozen or canned fruits and vegetables as long as they are low in sodium and sugar.

Here are some of the Fruits and Vegetables you should be choosing on a daily basis . . .

Choose: Fresh or Frozen fruits and vegetables, Low sodium canned vegetables and fruits packed in juice or water.

Avoid: Coconut, vegetables with creamy sauces, fried or breaded veggies, and fruit packed in heavy syrup.

Whole grains are a good source of fiber and other nutrients. They also contain a variety of vitamins and minerals which play a role in regulating blood pressure and heart health.

Increase the amount of whole grains in your heart healthy diet by making simple substitutions. For example, choose breads made with 100% whole grain instead of the refined white bread, whole wheat pasta over the regular, and brown rice instead of white rice. Start your day with high fiber cereals, bran flakes, oats or shredded wheat.

Another healthy and easy way to boost your consumption of whole grains is to add flax seed to your yogurt or in your hot cereal. The best way is to grind the seed up in a coffee grinder or a food processor before adding to you foods.

Here is a guide to help you choose the cereals, bread, pasta and rice you should use . . .

Choose:
Whole-wheat flour
Whole-grain bread, 100% wheat or grain
High-fiber cereal with 5 or more grams of fiber per serving
Brown rice
Whole grain pasta
Oatmeal
Ground Flax seed

Avoid:
Muffins
Frozen Waffles
Corn Bread
Doughnuts
Biscuits
Quick breads
Granola bars
Cakes, Pies
Egg Noodles
Buttered Popcorn
High-fat crackers
Potato Chips

If you partake of too much salt, this can contribute to high blood pressure which is certainly a risk for cardiovascular disease. The American Heart Association recommends that healthy adults eat less than 2,300 milligrams of sodium a day. This works out to approximately 1 teaspoon. Not very much is it?

One way to reduce the intake is to stop reaching for the salt shaker, however you will probably see that we consume far more salt by eating the processed foods we use to save time. By eating fresh foods and making our own soups and stews, we can certainly reduce the amount of salt we eat. If time is a problem, than you can on occasion use canned soups, vegetables and prepared meals, but look for the items that show "reduced sodium".

Even though these items are marked reduced-sodium you should use it sparingly. The amount of salt, although reduced, can add up quickly. Remember daily intake is 1 teaspoon!

Here are some Lower salt alternatives . . .

Choose:
Herbs and spices
Salt Substitute
Reduced-salt canned soups, or prepared meals
Reduced-salt version of condiments, such as reduced-salt soy sauce

Avoid:
Table Salt
Canned soups and prepared foods like frozen dinners
Soy Sauce

It is all fine and good to know which foods are the best to eat, but you will also need to know the amount of foods you should eat. Overloading your plate, going back for seconds and eating until you feel stuffed will lead to more calories, fat and cholesterol than you should have. You should always use proper serving sizes to help control the portions you are eating.

A serving is a specific amount and is defined by measurement such as cups, ounces or pieces. If you see "one serving of pasta" this would be ½ cup, or to equate about the size of an ice cream scoop. A serving of meat, fish or poultry is 2 to 3 ounces, about the size of a deck of cards. You may need to use measuring cups, spoons, and a food scale if you want to make sure you are only serving the correct portions.

It is always a good idea to plan your meals as well as your shopping list. Use the above as a guideline when preparing. When selecting from the guides, choose lots of vegetables, fruits and whole grains. Prepare lean protein sources of meats, chicken and fish. Always limit the amount of salt you use.

Watch the portion size and add some variety to your menu choices. This way, you will be getting all the nutrients your body needs and it will go a long way to making your meals and snacks more enjoyable.

While you are trying reduce the risk of heart disease, remember to go easy on yourself. I am sure you will slip up from time to time, that's OK! However, get right back to it and GOOD LUCK!