American Heart Month: Beat Heart Disease with a Healthy Diet

February has been designated as American heart month. The American Heart Association is trying to raise awareness throughout the country of the benefits of a healthy diet, rich in fresh fruits and vegetables, in the battle against heart disease. A healthy diet, combined with exercise and a few simple lifestyle changes are the best weapons in your defense to help lower your risk of heart disease. Following these simple steps will point you in the right direction toward a healthy diet, which in turn will lead to a healthy heart.

Lower Your Intake of Fat and Cholesterol

High cholesterol levels in the blood can lead to heart disease. In order to reduce your cholesterol and promote heart health you must reduce your fat intake. It is recommended by the FDA that your heart healthy diet follow these recommendations. Saturated fat should make up less than 7% of your daily calories. Trans fats should make up less than 1% of your daily calories. Cholesterol should be limited to less than 300 milligrams, for healthy individuals and less than 200 milligrams, for those individuals who have high cholesterol already and take medication to control this condition.

Use Less Salt

A diet high in salt can lead to high blood pressure. High blood pressure can lead to heart disease or other heart complications. Read your food labels and be aware of the amount of sodium the food contains. Use herbs and spices to add flavor to cooked foods, but a word of caution, check the label on your spice bottle. Some seasoning blends contain a high volume of sodium. If you must use salt, sprinkle it sparingly, directly onto the portion of food that you have on your plate. Never salt food during the cooking process. Your total sodium intake should be no more than 3000 milligrams per day for a heathly individual.

Avoid Processed Foods

Processed foods are high in sodium content, as well as MSG (mono sodium glutamate), which we all know is bad for the heart. Examples of processed foods would include, wieners, smoked sausage, potted meat, canned soups, frozen pizza, TV dinners, Vienna sausage, bologna and most other sandwich meats, just to name a few.

Add Fresh Fruits and Vegetables To Your Diet

Fruits and vegetables are a wonderful source of vitamins and minerals. They are also low in calories. Your heart healthy diet should consist of mainly fresh or frozen fruits and vegetables, as these have less sodium and artificial preservatives than the canned varieties. When you are preparing your vegetables avoid adding butter, sauces, high fatty content seasonings, such as bacon. Fried vegetables are also not a good choice, when vegetables are prepared in this manner they could actually contribute to heart disease!

Don't Cook the Nutrients Out of Vegetables

When cooking your vegetables to get the most benefits from the vitamins and nutrients, it is best to steam or bake them. This method keeps all the flavor of the vegetables, as well as the vitamins and minerals. When vegetables are boiled, all of the vitamins along with most of the flavor, leaches out into the water. Unless you drink the broth, you are missing out on the benefits.

Eat Whole Grains and Increase Fiber

Whole grains are an excellent source for vitamins, nutrients, minerals and fiber all of which can help in the regulation of blood pressure, thus leading to heart health. There are several ways that you can introduce whole grains and fiber into your diet. Choose whole grain bread, instead of white. Instead of white flour, choose whole wheat flour. Eat oatmeal or high fiber cereal for breakfast. Choose brown rice or whole grain pasta for a side dish with your meal.

Consume Less Calories

A healthy heart begins with a healthy weight. If you are overweight, you must consume less calories in order to lose that weight. Obesity plays a major role in heart disease. The good news is if you follow the steps listed above for a heart healthy diet, the less calories you will consume and the weight will disappear.

Starting a heart healthy diet during American Heart Month is just the first step to prevent heart disease. Exercise is also a very important factor in any health regimen. If you are overweight go on a diet and shed those excess pounds. The use of tobacco products is a major factor that contributes to heart disease. If you smoke, stop. Finally, limit your consumption of alcohol. Better yet, cut alcohol from your diet altogether. February is American heart month. Why not make each and every month, American heart month? Your heart will thank you for the effort.

http://www.mayoclinic.com

http://www.americanheart.org

http://www.fda.gov