Am I eating heart smart?
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PrintTake a look to see if you are heart smart
Staying on the topic of nutrition, there are things you need to know to be heart smart. I am not telling you that you can never have a steak, or eat eggs or even that you can never have a candy bar or chips. What I want you to know and understand is that when those items are a regular part of your diet, when you eat red meat and eggs every day, it can be bad for you. Also, depending on what your risk for heart disease is and what your cholesterol levels are, will determine how aggressive the changes in your diet need be. Take a look at these guidelines and see if you can build them into your routine.
Eat less saturated fat, avoid trans fat
- Less than 7% of daily calories from fat
- Reduce intake of commercially prepared baked goods, snack foods, and processed foods, including fast foods.
- Avoid foods containing hydrogenated or partially hydrogenated oils
Eat more of the good fats
- Use plant stanol/sterol spreads (benecol, promise)
- Choose canola & olive oils more often
- Increase fish in your diet
Eat less cholesterol
- Less than 200 mg per day if you have high cholesterol
- ALL ANIMAL PRODUCTS HAVE CHOLESTEROL
Eat more fiber
- 20-30 grams daily
- Fruits, vegetables, and grains are good sources of soluble fiber
Lose weight if you are overweight
- Reduce caloric intake
- Increase your activity
Once you get these basics under your belt, you will be well on your way to being heart healthy! See these other websites for more information too.
www.eatright.org
www.CDC.gov
www.AmericanHeart.org
www.USDA.gov
www.FDA.gov
