Making healthy food choices is one important thing you can do to reduce your risk of heart disease—the leading cause of death of men and women in the United States.
According to the American Heart Association, about 80 million adults in the U.S. have at least one form of heart disease—disorders that prevent the heart from functioning normally—including coronary artery disease, heart rhythm problems, heart defects, infections, and cardiomyopathy (thickening or enlargement of the heart muscle).
Experts say you can reduce the risk of developing these problems with lifestyle changes that include eating a healthy diet. But with racks full of books and magazines about food and recipes, what is the best diet for a healthy heart?
Food and Drug Administration nutrition expert (FDA’s) Barbara Schneeman says to follow these simple guidelines when preparing meals:
- Balance calories to manage body weight
- Eat at least 4.5 cups of fruits and vegetables a day, including a variety of dark-green, red, and orange vegetables, beans, and peas.
- Eat seafood (including oily fish) in place of some meat and poultry
- Eat whole grains—the equivalent of at least three 1-ounce servings a day
- Use oils to replace solid fats.
- Use fat-free or low-fat versions of dairy products.
The government’s newly released “Dietary Guidelines for Americans 2010” also says Americans should reduce their sodium intake. The general recommendation is to eat less than 2,300 mg. of sodium a day. But Americans 51 or older, African-Americans of any age, and people with high blood pressure, diabetes, or chronic kidney disease should restrict their intake to 1,500 mg. The government estimates that about half the U.S. population is in one of those three categories.
Packaged and Restaurant Food
Schneeman, who heads FDA’s Office of Nutrition, Labeling, and Dietary Supplements, says one way to make sure you’re adhering to healthy guidelines is by using the nutrition labels on the packaged foods you buy.
“Product labels give consumers the power to compare foods quickly and easily so they can judge which products best fit into a heart healthy diet or meet other dietary needs,” Schneeman says. “Remember, when you see a percent DV (daily value of key nutrients) on the label, 5 percent or less is low and 20 percent or more is high.”
Follow these guidelines when using processed foods or eating in restaurants:
Choose lean meats and poultry. Bake it, broil it, or grill it.
In a restaurant, opt for steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
Look on product labels for foods low in saturated fats, trans fats, and cholesterol. Most of the fats you eat should come from polyunsaturated and monounsaturated fats, such as those found in some types of fish, nuts, and vegetable oils.
Check product labels for foods high in potassium (unless you’ve been advised to restrict the amount of potassium you eat). Potassium counteracts some of the effects of salt on blood pressure.
Choose foods and beverages low in added sugars. Read the ingredient list to make sure that added sugars are not among the first ingredients. Ingredients in the largest amounts are listed first. Some names for added sugars include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. The nutrition facts on the product label give the total sugar content.
Pick foods that provide dietary fiber, like fruits, beans, vegetables, and whole grains.
Feel like getting creative in the kitchen? The National Heart, Lung, and Blood Institute has come up with dozens of delicious heart-healthy recipes—many in Spanish. To get a free cookbook or download recipes, visit http://hp2010.nhlbihin.net/healthyeating/Default.aspx?AspxAutoDetectCookieSupport=17
This article appears on FDA’s Consumer Updates page8, which features the latest on all FDA-regulated
I don’t even know how I ended up here, but I thought this post was good. I don’t know who you are but certainly you’re going to a famous blogger if you are not already
Cheers!
Thank you so much. I am happy that you found the post interesting.
We absolutely love your blog and find many of your post’s to be precisely what I’m looking for.
Does one offer guest writers to write content
for yourself? I wouldn’t mind writing a post or elaborating on a number of the subjects you write regarding here. Again, awesome web site!
Thank you. I don’t think we have the ability to have guest writers but feel free to make comment.
This blog was… how do I say it? Relevant!
! Finally I’ve found something which helped me. Kudos!
thank you.
thank you
Heya i am for the primary time here. I came across this board and I in finding It really helpful & it helped me out much.
I hope to present one thing again and help others like you aided me.
I just couldn’t go away your site before suggesting that I actually loved the standard information a person supply to your guests? Is gonna be back often to inspect new posts
I am so glad that you can use the information that I have posted.
This is very interesting, You’re a very skilled blogger. I’ve joined your feed and look
forward to seeking more of your excellent post.
Also, I’ve shared your web site in my social networks!
Tremendous things here. I am very happy to peer your article.
Thank you so much and I’m having a look forward to contact you. Will you please drop me a e-mail?
Marvelous, what a website it is! This webpage gives useful facts to us, keep it up.
Thank you for stopping by and reading our blog!
My brother suggested I might like this website. He was totally right.
This post truly made my day. You cann’t imagine just how much time I had spent for this info! Thanks!
Hi there! Do you use Twitter? I’d like to follow you if that would be ok. I’m
definitely enjoying your blog and look forward to new updates.
Hi there. I am sorry I am not on twitter but can consider it.
Nice blog here! Also your web site loads up fast! What host are you using?
Can I get your affiliate link to your host? I wish my website
loaded up as quickly as yours lol
You really make it seem really easy together with your presentation but I find this topic to be actually something which I believe I’d by no means understand. It kind of feels too complicated and extremely wide for me. I am taking a look ahead for your subsequent submit, I will attempt to get the grasp of it!
Hi! I simply would like to give you a huge thumbs up for your excellent info you have got right here on this post.
I will be coming back to your blog for more soon.
I relish, lead to I found just what I was looking for.
You have ended my four day lengthy hunt! God
Bless you man. Have a nice day. Bye
If some one wishes expert view about blogging and site-building after that i
advise him/her to visit this website, Keep up the fastidious work.
Some experts also suspect there’s a relationship between added sugars and obesity, diabetes and heart disease, but this view is controversial.
Eating a variety of foods can also reduce the risk of getting conditions including heart disease , stroke, some cancers , diabetes and osteoporosis, according to Lydia Kelly, a specialist registered dietician who works for the NHS.
“With these enhancements, the Heart-Check program will help consumers easily identify and choose even more heart-healthy foods for themselves and their families,” said Rachel Johnson, Ph.D., R.D., the Bickford Green and Gold Professor of Nutrition at the University of Vermont and an American Heart Association spokeswoman.
The 7,400 patients aged 55 to 80 were all high risk of heart disease because of diabetes, a family history of heart disease, high blood pressure, unhealthy cholesterol levels or they were overweight or smokers.
Nutrient-dense foods provide vitamins, mineral and other substances that have health benefits, with relatively few calories. They’re lean or low in solid fats, and minimize or exclude added solid fats, sugars and refined starches, as these add calories but few essential nutrients or dietary fiber.
Unhealthy fats such as saturated and trans fats, and cholesterol, are found in many foods. So, look for choices that are lean, fat-free, or low-free when selecting and preparing meat, poultry, dry beans, and milk products. An easy and quick way to reduce saturated fats is to trim excess fat from meat and poultry and remove the skin from poultry. Additionally, watch out for foods processed or made with certain oils (for example, palm oil, palm fruit oil, palm kernel oil, and coconut oil) that increase the amount of saturated fats in the food. Examples of foods that tend to have saturated fats are fatty cuts of meat, whole milk products, cakes, cookies, pies, crackers, candy, candy bars, household shortening, and creamers. Limiting these foods can reduce saturated fats in your diet.
Thank you Ulyses. This is a great addition to my article.
The most recent Dietary Guidelines for Americans, 2010 focuses on balancing food choices with physical activity, and encourage Americans to consume more healthy foods like vegetables, fruits, whole grains, fat-free and low-fat dairy products, and seafood, and to consume less sodium, saturated and trans fats, added sugars, and refined grains.
I just want to mention I am just beginner to weblog and truly liked you’re page. Likely I’m planning to bookmark your blog post . You certainly come with excellent articles. Kudos for sharing your website.
While some fat is necessary for good health, the type of fat you consume is important. Omega-3 fats and omega-6 fats are essential, since your body can’t make them, and other unsaturated fats can also be healthy as long as you stick to the recommended total fat consumption of between 20 percent and 35 percent of your calories. The Dietary Guidelines for Americans also recommends you limit unhealthy saturated fats, which increase your risk for type 2 diabetes and heart disease, to no more than 7 percent to 10 percent of your calories. The least healthy type of fat is trans fats, which increase your LDL, or bad cholesterol, while decreasing your HDL, or good cholesterol, making it more likely you will suffer from heart disease. Get no more than 1 percent of your calories from trans fats, found mainly in foods containing hydrogenated oil, recommends the American Heart Association.
I simply want to tell you that I’m beginner to blogging and truly enjoyed your blog site. Likely I’m likely to bookmark your website . You certainly come with fantastic posts. Thanks for revealing your web site.
I enjoy looking through an article that can make men and women think. Also, thanks for allowing me to comment!
bookmarked!!, I like your site!
Highly descriptive post, I liked that bit. Will there be a part 2?
Happy for being on the list of website visitor with this trepidation inspiring website : D.
Good info. Lucky me I came across your blog by chance (stumbleupon). I have saved as a favorite for later!
Thank you for producing the powerful, dependable, educational and as well as easy tips about your topic.
I’d like to thank you for the efforts you’ve put in penning this site. I’m hoping to view the same high-grade content from you in the future as well. In truth, your creative writing abilities has inspired me to get my own site now
You could definitely see your expertise in the paintings you write. The sector hopes for even more passionate writers like you who aren’t afraid to mention how they believe. All the time follow your heart.
Good write-up. I definitely appreciate this website. Continue the good work!
e-liquid calculator Healthy Eating Habits Means Healthy Heart | Holy Cross Cardiology Associates of Boca Raton
It’s nearly impossible to find well-informed people about this subject, but you seem like you know what you’re talking about! Thanks
After exploring a number of the blog posts on your web site, I truly appreciate your way of blogging. I bookmarked it to my bookmark website list and will be checking back soon. Take a look at my website as well and tell me how you feel.
Right here is the right web site for anyone who wants to find out about this topic. You know so much its almost tough to argue with you (not that I really would want to…HaHa). You definitely put a brand new spin on a subject which has been discussed for ages. Great stuff, just excellent!
I simply want to say I’m beginner to blogging and site-building and absolutely liked this page. Probably I’m want to bookmark your blog post . You really come with awesome posts. Appreciate it for sharing your website.
You have made some decent points there. I checked on the web for additional information about the issue and found most people will go along with your views on this website.
This page definitely has all of the information I needed about this subject and didn’t know who to ask.
What a funny blog! I genuinely enjoyed watching this funny video with my family as well as along with my colleagues.
I blog often and I really thank you for your content. Your article has truly peaked my interest. I will take a note of your website and keep checking for new information about once per week. I opted in for your Feed as well.
How good post!Do it!
I not too long ago saw your current website returning i are likely to be giving the impression of being in which on a day by day schedule. Youve contract a loads associated with data at this position and so i truly like the
Hey there! Do you use Twitter? I’d like to follow you if that would be okay. I’m definitely enjoying your blog and look forward to new posts.|
Very well written story. It will be beneficial to anybody who utilizes it, including myself. Keep up the good work – for sure i will check out more posts.
Your style is really unique in comparison to other people I have read stuff from. I appreciate you for posting when you have the opportunity, Guess I will just bookmark this blog.
I absolutely love your blog.. Pleasant colors & theme. Did you build this web site yourself? Please reply back as I’m attempting to create my own site and would love to learn where you got this from or what the theme is named. Appreciate it!
My husband and i were happy that Raymond managed to finish up his researching from your precious recommendations he was given through the weblog. It is now and again perplexing to just continually be freely giving hints that many people have been selling. We figure out we need the writer to appreciate for that. The entire illustrations you made, the straightforward site navigation, the relationships you will make it easier to engender – it’s got most exceptional, and it’s really letting our son and our family reckon that the issue is awesome, and that is exceptionally pressing. Many thanks for all the pieces!
This design is spectacular! You obviously know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Great job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!
Saved as a favorite, I really like your web site!
Very good article. I absolutely love this site. Continue the good work!
I couldn’t refrain from commenting. Perfectly written!
A person essentially help to make seriously articles I’d state. This is the first time I frequented your web page and so far? I surprised with the research you made to create this actual post extraordinary. Fantastic activity!
Thanks , I have just been searching for info about this topic for a long time and yours is the greatest I’ve came upon till now. But, what in regards to the conclusion? Are you certain concerning the source?
May I just say what a comfort to find an individual who really knows what they are talking about online. You definitely know how to bring a problem to light and make it important. A lot more people really need to check this out and understand this side of the story. It’s surprising you aren’t more popular because you definitely possess the gift.
Hello there! This blog post could not be written any better! Reading through this post reminds me of my previous roommate! He continually kept talking about this. I most certainly will send this post to him. Pretty sure he’ll have a good read. I appreciate you for sharing!
Right here is the perfect web site for anybody who wants to find out about this topic. You realize a whole lot its almost tough to argue with you (not that I personally would want to…HaHa). You certainly put a brand new spin on a subject that’s been discussed for ages. Excellent stuff, just wonderful!
There’s certainly a great deal to learn about this subject. I love all the points you made.
You ought to be a part of a contest for one of the most useful websites on the internet. I’m going to recommend this web site!
This is very interesting, You are a very skilled blogger. I have joined your feed and look forward to seeking more of your great post. Also, I have shared your site in my social networks!
Hello there, You have done an incredible job. I will certainly digg it and personally recommend to my friends. I’m sure they’ll be benefited from this site.
Very well written post. It will be supportive to everyone who employess it, as well as me. Keep doing what you are doing – looking forward to more posts.
Wow, this article is pleasant, my sister is analyzing these things, so I am going to let know her.
Great ?V I should certainly pronounce, impressed with your website. I had no trouble navigating through all tabs as well as related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or anything, site theme . a tones way for your customer to communicate. Nice task..
whoah this weblog is wonderful i like studying your articles. Stay up the good paintings! You recognize, a lot of individuals are looking around for this information, you could help them greatly.
I wanted to thank you for this wonderful read!! I absolutely loved every bit of it. I have you book-marked to look at new things you post…
May I just say what a comfort to discover somebody that really knows what they’re discussing over the internet. You actually understand how to bring a problem to light and make it important. More and more people really need to check this out and understand this side of the story. It’s surprising you are not more popular because you certainly have the gift.
I found your blog website on google and verify a few of your early posts. Proceed to keep up the superb operate. I just further up your RSS feed to my MSN Information Reader. Looking for forward to studying extra from you in a while!…
Excellent blog you have got here.. It’s difficult to find quality writing like yours nowadays. I honestly appreciate individuals like you! Take care!!
At this time I am going to do my breakfast, afterward having
my breakfast coming again to read more news.
Very good post! We are linking to this great content on our site. Keep up the great writing.
I’m impressed, I must say. Rarely do I encounter a blog that’s both educative and interesting, and without a doubt, you’ve hit the nail on the head. The problem is an issue that not enough men and women are speaking intelligently about. Now i’m very happy I found this during my search for something regarding this.
Good post. I learn something totally new and challenging on blogs I stumbleupon every day. It will always be interesting to read through articles from other authors and use a little something from their websites.
An intriguing discussion is worth comment. There’s no doubt that that you need to publish more about this subject matter, it might not be a taboo subject but usually people don’t speak about these topics. To the next! All the best!!
I was very happy to discover this website. I need to to thank you for ones time for this particularly wonderful read!! I definitely really liked every bit of it and i also have you saved as a favorite to see new things on your blog.
It’s hard to find well-informed people on this subject, but you sound like you know what you’re talking about! Thanks
I needed to thank you for this fantastic read!! I definitely enjoyed every little bit of it. I have got you bookmarked to look at new things you post…
Pretty! This was a really wonderful post. Thanks for supplying this info.
Aw, this was an incredibly good post. Taking the time and actual effort to create a great article… but what can I say… I put things off a whole lot and never manage to get nearly anything done.
Heya i am for the primary time here. I came across
this board and I to find It really helpful & it helped me out a
lot. I’m hoping to present one thing back and aid others such as you helped me.
Howdy! This post
There is certainly a great deal to find out about this issue. I really like all the points you made.
That is a good tip especially to those fresh to the blogosphere. Short but very precise info… Thank you for sharing this one. A must read article!
Good post. I learn something new and challenging on websites I stumbleupon everyday. It will always be interesting to read content from other authors and use something from other web sites.
This site certainly has all of the information I wanted concerning this subject and didn’t know who to ask.
Excellent post. I’m going through a few of these issues as well..
Good day! I simply wish to give you a huge thumbs up for the great info you have right here on this post. I am coming back to your site for more soon.
An outstanding share! I have just forwarded this onto a co-worker who had been conducting a little research on this. And he actually ordered me lunch due to the fact that I found it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanx for spending time to talk about this subject here on your web site.
Pretty! This has been a really wonderful article. Thank you for supplying this information.
Very good site you have here but I was wondering if you knew of any forums that cover the same topics discussed here? I’d really like to be a part of group where I can get comments from other knowledgeable individuals that share the same interest. If you have any recommendations, please let me know. Many thanks!