We all want to have a healthy heart. Its now clearer than ever that our lifestyle choices food in particular can have a major impact on coronary health. The following list was suggested by the Mayo Clinic for heart healthy eating:
1. Limit unhealthy fats and cholesterol. The number one thing you can do for your heart is limiting your intake of saturated fat, trans fat and cholesterol. These fats can build plaques in the bloodstream that can cause life threatening blood clots. The American Heart Association recommends:
Saturated fat Less than 7% of your daily caloric intake
Trans fat – Less than 1% 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 cut down on saturated and transfat is to reduce the amount of butter, margarine, shortening you use. These are the kind of fats that harden when they are chilled. A good way to recognize trans fats in your food is to look for the term partially hydrogenated. Also, dont assume because something says it has reduced fat that it automatically has healthier fat. Sometimes the fat theyre reducing is the kind you should avoid altogether.
The best kind of fats to use in your diet are mono-saturated fats like olive and canola oil. These fats include the so called good cholesterol that can lower your bad cholesterol. Substitute olive oil for butter when you can and use other tasty condiments to add flavor, like salsa, while avoiding fat.
Parts 2-7 to follow……
7 Heart Healthy Diet Tips Part 1 – - – Healthy Eating Series
A healthy heart
We all want to have a healthy heart. Its now clearer than ever that our lifestyle choices food in particular can have a major impact on coronary health. The following list was suggested by the Mayo Clinic for heart healthy eating:
1. Limit unhealthy fats and cholesterol. The number one thing you can do for your heart is limiting your intake of saturated fat, trans fat and cholesterol. These fats can build plaques in the bloodstream that can cause life threatening blood clots. The American Heart Association recommends:
Saturated fat Less than 7% of your daily caloric intake
Trans fat – Less than 1% 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 cut down on saturated and transfat is to reduce the amount of butter, margarine, shortening you use. These are the kind of fats that harden when they are chilled. A good way to recognize trans fats in your food is to look for the term partially hydrogenated. Also, dont assume because something says it has reduced fat that it automatically has healthier fat. Sometimes the fat theyre reducing is the kind you should avoid altogether.
The best kind of fats to use in your diet are mono-saturated fats like olive and canola oil. These fats include the so called good cholesterol that can lower your bad cholesterol. Substitute olive oil for butter when you can and use other tasty condiments to add flavor, like salsa, while avoiding fat.
Parts 2-7 to follow……
We all want to have a healthy heart. Its now clearer than ever that our lifestyle choices food in particular can have a major impact on coronary health. The following list was suggested by the Mayo Clinic for heart healthy eating:
1. Limit unhealthy fats and cholesterol. The number one thing you can do for your heart is limiting your intake of saturated fat, trans fat and cholesterol. These fats can build plaques in the bloodstream that can cause life threatening blood clots. The American Heart Association recommends:
Saturated fat Less than 7% of your daily caloric intake
Trans fat – Less than 1% 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 cut down on saturated and transfat is to reduce the amount of butter, margarine, shortening you use. These are the kind of fats that harden when they are chilled. A good way to recognize trans fats in your food is to look for the term partially hydrogenated. Also, dont assume because something says it has reduced fat that it automatically has healthier fat. Sometimes the fat theyre reducing is the kind you should avoid altogether.
The best kind of fats to use in your diet are mono-saturated fats like olive and canola oil. These fats include the so called good cholesterol that can lower your bad cholesterol. Substitute olive oil for butter when you can and use other tasty condiments to add flavor, like salsa, while avoiding fat.
Parts 2-7 to follow……