With coronary heart disease being the leading cause of death for both men and women in the United States and 500,000 deaths from heart attacks each year, it only makes sense to do all in your power to keep from becoming one of these statistics.
One of the best ways to help prevent heart disease and maintain a healthy heart is by eating a heart-healthy diet. The following are some general guidelines to adhere to when determining how to structure your diet:
Follow the food pyramid. Unless you have special dietary restrictions given to you by your doctor, the food pyramid is a good source for learning what exactly a healthy, balanced diet contains. You should have 6-11 servings per day from the Bread, Cereal, Rice, and Pasta group (make sure these are whole grains); 3-5 servings of vegetables; 2-4 servings of fruit; 2-3 servings of milk, yogurt, or cheese; 2-3 servings of meat, poultry, fish, eggs, and nuts (avoid fatty cuts of red meat and stick to lean chicken breasts and fish); and limit consumption of sugar and fats
Consume only as many calories as needed to maintain a healthy weight. Excess weight puts a strain on the heart, causing it to work harder. In addition, fattening foods that lead to weight gain can clog the arteries and raise cholesterol levels. If you are overweight, cut calories and increase your activity level by exercising every other day.
Dramatically reduce your use of saturated fats and cholesterol. High cholesterol clogs the arteries.
Unsaturated fats, such as olive, and canola, oils and cashews, and/or polyunsaturated fat such as sunflower, corn, safflower, soy bean oils, and walnuts and pecans, can be used in small quantities and are healthier than margarine and butter.
Cut down or eliminate the use of things made with hydrogenated or partially hydrogenated vegetable oils such as margarine, cookies, cakes and donuts. Check the ingredient lists if you are not sure.
Limit your sodium intake. High sodium levels are linked to high blood pressure and heart disease.
Limit your alcohol consumption. This too can lead to an increase in blood pressure and heart disease. Aim for no more than an ounce of alcohol a day.
In addition to the above-mentioned guidelines, it’s also important to follow serving sizes so you can reduce the chances of overeating. Read your food labels to find out what a serving size is, and then try and stick to the serving size. A general rule of thumb concerning serving sizes includes:
One cup: this is about the size of your fist.
One tablespoon: roughly the size of your thumb.
One teaspoon: the size of the tip of your thumb.
A serving size of meat: the size of a deck of playing cards.
There are a number of different eating plans and diets to follow, and deciding on one can be a daunting task. No matter which eating plan you choose, it should adhere to the following guidelines:
Your total fat intake should be less than 30 percent of your daily calorie consumption.
Your saturated fat intake should be less than 10 percent of your total calories.
Your cholesterol intake should be no more than 300 milligrams per day.
Your sodium intake should be no more than 3000 milligrams per day.
Avoid such chemicals in your food like caffeine, MSG, and other food additives that can be harmful to the heart.
Your diet plays a large role in the health of your heart. In order to remain as heart healthy as possible, choose and stick to a balanced diet.