Heart healthy diet plan

Posted on August 22, 2013 by john in Weight loss and diet plans

Why should I care about heart healthy diet?

Diet is one of the elements that can affect heart health and the risk of heart disease. All need to worry about heart disease, these are the leading cause of death in Americans. The good news is that diet is one of the things you can control to improve heart health and reduce the risk of heart disease. Making relatively simple changes in your daily eating habits will be rewarded quickly, not only feel better, will also improve your overall health.

How I can start planning a heart-healthy diet?

We all know that it is not good to eat too much fat and salt. However, it may be difficult to change the diet, especially when you are busy and often takes time to eat three healthy meals a day and prepared at home. Although the idea of changing your diet can be daunting, there diets that can help you! Can cause confusion to know what to eat, how to eat, what type of fat to eat and what to avoid, and how much salt to use. In this FAQ we describe three diets easy to follow to help you reduce the risk of heart disease.

What is cholesterol and what diets can help lower or maintain healthy cholesterol levels?

Our bodies need cholesterol to function normally. But if there is too much cholesterol in the blood, it can build up (called plaque) in the arteries (blood vessels that carry blood rich in oxygen and nutrients, the heart and lungs to all body parts.) High cholesterol increases the narrowing and blockage in the arteries, which can cause heart disease. We all have “good” cholesterol, called HDL, which helps remove cholesterol from the blood. We also have “bad” or LDL, which causes cholesterol to build up in the blood.

Two diets that focus on reducing or maintaining cholesterol (a natural substance waxy, found in all parts of body, including the blood), to reduce the risk of heart disease.

A Heart Healthy Diet helps keep cholesterol in the blood, which reduces the chances of getting heart disease. - Http://nhlbisupport.com/cgi-bin/chd1/step1intro.cgi

A Diet Changes Therapeutic Lifestyle (TCE), helps people reduce their blood cholesterol. Sometimes you may also need a person to take medication prescribed by a doctor, to help lower your blood cholesterol. - Http://nhlbisupport.com/chd1/tlc_lifestyles.htm

It is important to note that the diet is not the only thing that can affect cholesterol levels. Genes affect the speed with which it occurs and removes cholesterol from the blood; being overweight tends to increase your LDL (“bad” cholesterol), and physical activity (30 minutes most days of the week) helps reduce LDL. Before menopause (when periods stop), women typically have lower cholesterol levels than men of the same age. As women age and men, their cholesterol levels rise until about 60-65 years old. But after 50 years or so (when menopause begins), women often have higher cholesterol levels than men of the same age.

How do Heart-healthy diets and TCE?

Both diets help you develop a personal meal plan. Before starting any type of diet plan be sure to talk with your doctor first. You may want to ask your doctor for a referral to a registered dietitian (RD) who can help you choose foods and plan menus, monitor your progress and encourage you to diet. You might also want to get help from a family member or friend, to support and help you stay on track. It will assist to find a “buddy” to do one of these diets with you. Try to stay focused on their ultimate goal: to prevent heart disease and protect your health and have fun learning new recipes and different ways of cooking.

Here are some general guidelines to follow for Heart Healthy diets and TCE. Review the following table to determine, for each of the diets, the daily amounts of saturated fat, total fat, cholesterol and sodium you should consume.

Choose foods low in saturated fat. Saturated fat raises your LDL, the level of “bad” cholesterol more than any other food that you consume. It is found mostly in animal foods such as fatty cuts of meat, poultry with skin, whole-milk dairy products and tropical oils such as coconut, palm kernel and palm oils. Most other vegetable oils are low in saturated fat. Some foods low in saturated fat include fruits, vegetables, grains and low-fat dairy products or fat. Some processed foods (such as frozen dinners and canned foods) can be high in saturated fat, so it will be best to check package labels before buying this type of food.

Choose a diet that is moderate in total fat. The good news is you do not have to eliminate all fat from your diet! A moderate-fat diet will provide enough calories to satisfy their hunger, which will help you consume fewer calories, maintain a healthy weight and reduce the level of cholesterol in the blood. However, do not forget that it is important to maintain the level of total fat within the levels indicated in the table below, depending on the diet you follow. Should replace saturated fat is not saturated fat, in order not to exceed these levels.

Choose foods low in cholesterol. Dietary cholesterol is found in foods of animal origin can also raise the level of cholesterol in the blood, many of these foods are also high in saturated fat. To reduce dietary cholesterol, eat fruits, vegetables, grains, low-fat dairy products or fat, and moderate amounts of lean meat, skinless poultry and fish.

Reduce sodium intake. If you have high blood pressure (see next question) and high blood cholesterol, and many people have it, your doctor may ask you to reduce your sodium or salt. Even if you have high blood pressure or cholesterol, try to have no more than 2.4000 milligrams of sodium per day. You can choose low-sodium foods, which will also help lower the level of cholesterol, such as fruits, vegetables, grains, low-fat dairy products or fat, and moderate amounts of lean meat. To flavor your food, add herbs and spices instead of table salt are high in sodium. There are many types of combinations of spices that come in containers similar to salt shakers, which you can find in stores, but some contain salt. Be sure to read the labels of these products before purchasing.

Control your weight. It is not uncommon for people who are overweight have higher blood cholesterol than people who are not overweight. When you reduce the fat in your diet, you are not only reducing cholesterol and saturated fat, calories. This will help you lose weight and improve blood cholesterol, and both reduce risk factors for heart disease. Talk to your doctor about the best ways to lose weight, including a regular exercise program if you are overweight. Regular exercise is important, even if not overweight. It will help to reduce blood cholesterol and blood pressure, and improve your overall health.

Heart Healthy Diet

You should eat every day:

Diet TCE

You should eat every day:

8 to 10 percent of total calories from saturated fat

less than 7 percent of total calories from saturated fat

30 percent or less of total calories from fat

25-35 percent or less of total calories from fat

less than 300 milligrams (mg) of dietary cholesterol

no more than 2400 milligrams (mg) of sodium

just enough calories to achieve or maintain a healthy weight and reduce the level of cholesterol in the blood *

* Ask your doctor or DR what is the recommended daily calorie level for you.
What diets can help to maintain healthy blood pressure?

Research has shown that diet affects the development of high blood pressure (hipertensión.) As the heart pumps blood throughout the body, blood pressure or force exerted against the walls of blood vessels (or arteries.) The Blood pressure is reading or measurement of this pressure. When the pressure rises above a certain point, it is called high blood pressure, another name for hypertension. High blood pressure is called the “silent killer” because it often has no signs or symptoms. It causes the heart to work too and if not controlled in time, can cause heart and kidney disease and stroke.

Studies have shown that following the Dietary Approaches to Stop Hypertension or DASH diet (for its acronym in English) and reduce sodium, lowers blood pressure. If you have high blood pressure, follow the DASH diet and reduced sodium intake can help prevent the development of hypertension. - Http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm
How does the DASH diet?

The DASH diet is similar to Heart Healthy diets and TCE. As these diets, the DASH diet recommends consuming no more than 2.4000 mg of sodium per day. But, the DASH diet also recommends a lower level of 1,500 mg of sodium a day. Talk to your doctor before making any changes in your diet. And if you choose the DASH diet, ask your doctor what is the maximum amount of sodium you should consume daily (2,400 or 1,500 mg.) You can ask your doctor for a referral to a registered dietitian (RD) who can help you choose foods and plan menus, monitor your progress and encourage you to diet. You might also want to get help from a family member or friend, to support and help you stay on track. It will assist to find a “buddy” to do one of these diets with you. Try to stay focused on their ultimate goal: to prevent heart disease and protect your health and have fun learning new recipes and different ways of cooking.

The DASH diet consists of foods low in saturated fat, cholesterol and total fat such as fruits, vegetables and low-fat dairy products. Also includes cereals, fish, poultry and nuts and small amounts of red meat, sweets and sugary drinks. Is rich in magnesium, potassium and calcium as well as protein and fiber. Eating foods rich in potassium is especially important, since apparently prevents potassium high blood pressure. Try to consume more than 3,500 mg of potassium a day. Different quantities, or portions, of specific food groups for different levels of calories per day, which are described in the following table:

DASH eating plan for a diet of 2000 calories per day (average)

Food group

Daily dose

Serving Size

Examples and observations

Cereals and cereal products

7 to 8

1 slice of bread

1 oz. (284 mg) of powdered cereal

½ cup cooked rice, pasta or cereal

bread, English muffin bread, pita bread, bagel, cereal, grits, oatmeal, cracker crackers, pretzels and popcorn without salt inflated, these are major sources of energy and fiber

Vegetables

4 to 5

1 cup raw leafy vegetables

½ cup of cooked vegetables

6 oz. (180 ml) vegetable juice

tomatoes, potatoes, carrots, peas, squash, broccoli, turnips, greens, collards, kale, spinach, artichoke, beans, white beans, sweet potatoes, these are good sources of potassium, magnesium and fiber.

Fruits

4 to 5

6 oz. (180 ml) fruit juice

1 medium fruit

¼ cup of nuts

½ cup fresh, frozen or canned

apricots, bananas, dates, grapes, oranges, orange juice, mangos, melons, peaches, pineapple, prunes, raisins, strawberries, tangerines, they are important sources of potassium, magnesium and fiber.

Low-fat dairy products or fat

2 to 3

8 oz. (236 ml) milk

1 cup yogurt

1.5 oz. (425 mg) cheese

milk, whey and nonfat frozen yogurt or low-fat cheese and nonfat or low-fat, these are major sources of calcium and protein.

Meat, poultry and fish

2 or less

3 oz. (850 mg) of meat, poultry, or fish

choose only lean meat, trimming visible fat, roast or boil instead of frying, remove the skin from poultry, they are rich sources of protein and magnesium.

nuts, seeds and dry beans

4 or 5 week

1/3 cup or 1.5 oz. (425 mg) of nuts

2 tablespoons or ½ oz. (142 mg) seed

½ cup of cooked dry beans

almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, beans, lentils, peas, these are good sources of energy, magnesium, potassium, protein and fiber.

Fats and oils

2 to 3

1 teaspoon margarine

1 tablespoon low-fat mayonnaise

2 tablespoons light salad dressing

1 teaspoon vegetable oil

soft margarine, low-fat mayonnaise, light salad dressing, vegetable oil (olive, corn, canola or safflower), DASH has 27 percent of calories as fat, including one that is added to food or

Confectionery

5 per week.

1 tablespoon sugar

1 tablespoon jelly or jam

½ oz. (142 mg) of jelly beans

8 oz. (237 ml) of lemonade

maple syrup, sugar, jelly, jam, fruit jelly, jelly beans, candy, fruit punch, snow, ice, they are sweet and should be low in fat

* Ask your doctor or DR, which is the recommended daily calorie level for you.

Number of servings of DASH eating plan for other calorie levels *

Food group

1,600 calories per day

3,100 calories per day

Cereals and cereal products

6 servings per day

From 12 to 13 servings per day

Vegetables

From 3-4 servings per day

6 servings per day

Fruits

4 servings per day

6 servings per day

Low-fat dairy products or fat

From 2-3 servings per day

From 3-4 servings per day

Meat, poultry and fish

From 1-2 servings per day

From 2-3 servings per day

nuts, seeds and dry beans

3 servings per week

1 serving per day

Fats and oils

2 servings per day

4 servings per day

Confectionery

2 servings per day

* Ask your doctor or DR, which is the recommended daily calorie level for you.

Know that the DASH diet includes more daily servings of fruits, vegetables and cereals which can be used to eating. This increases the amount of fiber in your diet, which can cause bloating and diarrhea in some people. To avoid these problems, gradually increase your intake of fruits, vegetables and cereals. Also known that only a small amount of sodium occurs naturally in foods. Because most of the sodium we consume is in processed foods, be sure to check the label of these products before buying them. Although some processed products containing low or reduced sodium levels, some others are saturated with it!

The following are some useful tips to reduce sodium consumption and salt in your diet:

Set a goal of no more than 2,400 milligrams of sodium per day.

Use reduced sodium products or unsalted.

Buy fresh, frozen or canned with no salt.

Use fresh poultry meat, fish and lean meat, rather than canned types, smoked or processed.

Choose cereals ready to serve low-sodium.

Limit cured foods (bacon and ham), foods packed in brine (such as pickles, olives and sauerkraut), and condiments (such as MSG, mustard, horseradish, ketchup and Barbicu or barbecue.) Limit consumption even versions of soy sauce and teriyaki lower in sodium.

Choose spicy foods instead of very salty foods! Flavor foods with herbs, spices, lemon, lime, vinegar and fat-free dressings. Start by cutting salt intake by half.

Cook rice, pasta and cereals without salt. Decrease intake of rice, pasta and cereal mixes instantly or flavorings, to which were often added salt.

Choose fast foods with less sodium. Cut back on frozen dinners, pizzas and packaged mixes, canned soups or broths, and salad dressings-these often contain large amounts of sodium.

To delete a rinse of the sodium canned foods such as tuna.

What else I can do besides diet, to keep my heart healthy?

Regular physical activity can help reduce the risk of heart disease. Exercise helps to eliminate pounds, to control blood pressure, cholesterol and increase “good.” Some studies show that being inactive increases the risk of suffering a heart attack. To reduce the risk of heart disease:

Stop smoking, talk to your doctor if you need help quitting.

Exercise at least 30 minutes a day, most days of the week (or every day)

Lose weight if you are overweight and maintain a healthy weight.

Check the levels of blood pressure, cholesterol and blood sugar and keep it under control.