You can help fight heart disease by making healthy food choices on a daily basis. The American Heart Association's Components and Tips for a Healthy Diet are listed below.
You can find these dietary tips, and more information about heart health, by following the link below to the Go Red for Women Heart Health Guide.
Components of a Healthy Diet:
1. Vegetables and fruits are high in vitamins, minerals and fiber—and they’re low in calories. Eating a variety of fruits and vegetables may help you control your weight and blood pressure.
2. Unrefined whole-grain foods contain fiber. As part of an overall healthy diet, dietary fiber helps reduce blood cholesterol levels and may help you feel full, which may help you manage your weight.
3. Eat fish at least twice a week. Recent research shows that eating oily fish containing omega-3 fatty acids (salmon, trout and herring) may help lower your risk of death from coronary artery disease.
4. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fats in your diet. Aim to reduce saturated fat to no more than five-to-six percent of total calories. Choose lean meats and poultry without skin and prepare them without added saturated and trans fat. Visit Heart.org to learn more about poultry and nuts recommendations. Choose and prepare foods with little or no salt. Aim to each less than 1,500 milligrams of sodium per day.
5. Keep your intake of sugar to no more than half of your daily discretionary calories allowance. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar.
6. Keep saturated fat to less than 7 percent of energy; use red meat sparingly and choose lean or extra-lean cuts.
Tips for a Healthy Diet:
• Eat slowly, take smaller portions and avoid “seconds.”
• Cook foods in ways that do not add saturated or trans fat,
like baking, boiling, broiling, grilling, roasting or stewing.
• When you really crave a high-calorie food,
eat a small amount and forget about it, instead of
resisting until you give in and gorge.
Find a healthy alternative to satisfy your
craving. If you’re craving something sweet,
try slicing into fresh fruits and yogurt.
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