A Healthy Heart Diet For A Healthy You

For a healthy heart diet, start a healthy eating plan and make some lifestyle changes to jump start your way into a healthy lifestyle!

Coronary heart disease is America's number one killer.

If you are at risk for heart disease, this diet will be a benefit to your health.

There are many things you can do to keep your heart healthy.

Implementing a healthy heart diet and losing weight if needed are the simplest changes.

Knowing what foods to give emphasis to and which ones to avoid makes it easier for you to plan your diet and meals.

Healthy Heart Diet

Low Protein Sources For A Healthy Heart Diet

   - Meat, fish, and low-fat dairy products are good sources of proteins. Remove skin from meats, and bake, broil or roast opposed to frying meats.

   - Fish are usually lower in fat and cholesterol than meat and poultry, and have the added omega-3 fatty acids.

   - Beans and lentils are good sources of protein, lower in fat and have no cholesterol.

   - Use skim or low-fat milk, fat-free and low-fat products such as yogurt.

   - Use egg whites or egg substitutes.

   - Soy Products are high in protein.

Always check the nutrition labels when purchasing products for the ingredients. Check for facts so you know you are getting the low-fat or nonfat products.

Fats & Cholesterol Info For A Healthy Heart Diet

The American Heart association suggests these guide lines for fat and cholesterol to maintain a healthy heart diet.

   - Saturated Fats - should be less than 7% of your total calories each day.

   - Trans-Fat - should be less than 1% of your total calories each day.

   - Cholesterol - should be less than 300 milligrams adults; less than 200 milligrams a day for adults with high levels of low-density lipoprotein, or if you're taking medication for cholesterol.

Limit the amount of fat you add to food when cooking and serving. Use low-fat substitutions when possible such as olive oil or canola oil. When baking, you can replace oil with equal amounts of apple sauce. Oil is actually only the moisture source.

Whole Grains

Whole grains are good sources of fiber and are loaded with nutrients our bodies need which helps regulate blood pressure.

Choose whole grain breads, whole wheat pasta, and brown rice. Choose high fiber cereals, and whole wheat flour for baked goods.

Fruits and Vegetables

Fruits and vegetables are low in calories, loaded with nutrients and rich in fiber. A diet high in soluble fiber helps lower blood cholesterol and reduces your risk of heart disease. Fruits and vegetables can be filling, which may help you eat less of the higher fat foods. They are healthy snacks for a healthy heart.

Use fresh or frozen vegetables and fruits. Use canned vegetables that are low in sodium, and canned fruit that is packed in juice or water.

Get as much physical activity as you can. Always consult with your doctor before starting an exercise plan.

To reduce the risks you may face, making these changes gives you a major advantage. You can have a healthy lifestyle.

Heart Healthy Books

Dr. Dean Ornish's Program for Reversing Heart Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery

Heart Smart: A Cardiologists 5-Step Plan for Detecting, Preventing, and Even Reversing Heart Disease

Let's Stop The #1 Killer Of Americans Today: A Natural Approach To Preventing & Reversing Heart Disease

Heart Healthy Diets

The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension

Great Meal Plan - Eat to beat heart disease at eDiets.com

"Achieving A Healthy Lifestyle For Women's Health and Fitness"