A Heart Healthy Diet Makeover
Heart Disease remains the number one cause of death in the U.S. among both men and women. Part of the problem is it is truly a silent killer. There are few warning signs of a heart attack and the signs that are there donâ??t necessarily make us feel bad. The good news is there are many lifestyle changes you can make to significantly decrease your risk of heart disease. Here are 9 simple steps to make over your diet for heart health.
1. Use the right fats: The good fats are found to preserve HDL (protective cholesterol) and lower LDL (Bad Cholesterol) levels. The good fats are found in foods such as olive, canola, and peanut oils as well as nuts, avocados and olives.
2. Decrease the Saturated Fats: These fats tend to increase the cholesterol made by your body. They can increase your total and LDL (Bad) cholesterol levels. Saturated fats are found in animal products such as dairy, poultry (especially the skin), meats, butter and cream based sauces and dressings. It is not necessary to omit these foods, just choose leaner options and have the higher fat foods once in awhile.
3. Remove all Trans Fats from your pantry! : Trans Fats are oils that have been hardened by the hydrogenation process, such as stick margarine and shortening used to make commercial baked goods, chips, and fast foods. Like saturated fats, these fats increase total blood cholesterol and LDL (Bad) cholesterol levels and may even lower HDL (Good) cholesterol levels. Food labels will be required to list the amount of Trans fats in a food product by 2006. Until then, if the ingredient list on the food label includes the term hydrogenated, or partially hydrogenated, it contains Trans Fats. Avoid these products!
4. Increase Your Fiber! : Soluble fiber helps lower cholesterol levels in the blood by binding to cholesterol in the intestine so it cannot be absorbed by the body. Good food sources of soluble fiber include beans and legumes, oranges, apples, prunes, broccoli, carrots, oat bran, oatmeal, and some cereals. Use whole grain products in place of their white counterparts. Eat at least 20-40 grams of fiber a day. (Most Americans only eat around 12 grams of fiber a day.)
5. Omega-3 Fatty Acids every day: Omega-3 Fatty Acids are essential fatty acids meaning we have to get them from our diet. These fatty acids may reduce the risk of blood clotting, decrease inflammation, lower triglyceride levels, normalize heart rhythms and improve the immune system. Consumption of Omega-3 fatty acids daily may reduce the incidence of sudden cardiac death by 50-70%. Omega-3 fatty acids are found in: fatty fish such as salmon, mackerel, lake trout, halibut, and sardines. Other sources include ground flax seeds, soybeans, canola oil, and walnuts.
6. Five To Eight Fruits and Vegetables a day: Eating fruits and vegetables can help to decrease your risk of heart disease, cancer, cataracts, and can help to lower blood pressure. Fruits and Vegetables are loaded in vitamins, minerals, and phytochemicals. The more fruits and veggies you eat, the more antioxidant activity in your body. How do antioxidants work? Every day we are exposed to free radicals from our diets, sun, chemical exposure, pollution, etc. These free radicals promote the plaque build up in our arteries leading us to increased risk of heart disease. Antioxidants work by neutralizing these free radicals before they can cause damage to our bodies.
7. Folic Acid: High levels of an amino acid called homocysteine in the blood have been associated with damage to the blood-vessel walls, increased blood clotting, and overall increased risk of cardiovascular disease. Folate is a B vitamin which has been shown to decrease these homocysteine levels in the blood. Good food sources of Folate include green leafy vegetables such as kale, spinach, beet greens, and chard as well as legumes, asparagus, broccoli, oranges, orange juice, whole and fortified grains, walnuts and peanuts.
8. Add some almonds! Studies show that eating an ounce of almonds a day can help to lower your cholesterol. A matter of fact, a recent study published in Journal of the American Medical Association found that eating a diet that included plant sterol margarine (such as Benecol or ProActiv), soy products, almonds and increase fiber was able to lower cholesterol levels as much as the statin drugs and in just 2 weeks time! Have an ounce of almonds as a snack, or sprinkle them in your cereal or salad.
9. Have a little soy: Soy has also been shown to lower cholesterol levels. Using soy on a weekly basis is a great step towards protecting your heart. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet!
Sample Heart Healthy Meal Makeover:
Sample day
Before:
Breakfast:
- glass of orange juice
- 2 fried eggs
- 3 slices of bacon
- 2 slices white bread with 3 tsp butter
Lunch:
- roast beef sandwich on white bread
- potato chips
Snack:
- 1 cup Cheez It crackers
Dinner:
- fried fish strips
- 1 cup mashed potatoes cooked w/whole milk and butter
- ½ cup corn
Diet make over:
Breakfast:
-glass of calcium fortified orange juice
- scrambled egg beaters
- 1-2 slices of whole grain bread with 1-2 tsp Benocol or
ProActive spread
- 1-2 slices soy bacon or sausage links
Lunch:
-½ turkey, lettuce, tomato, and avocado sandwich
- 1 cup vegetable soup
- 8 oz vanilla non-fat yogurt with 1/3 cup of berries added
Snack:
1 ounce almonds
Dinner:
- 3 ounces baked or broiled salmon
- ½ cup broiled red potatoes with olive oil
- ½ cup broccoli
- 1-2 cups of salad with cut up pears and toasted walnuts with 1TB olive oil vinaigrette salad dressing
Results:
Day 1 = 2300 calories and 114 grams fat; 98 grams sat fat; 45% calories from fat
Day 2 = 1800 calories and 58 grams fat; 14 grams sat fat; 29% calories from fat.
Making small changes can go a long way to improve your heart health! What changes can you start making?
© Meri Raffetto, 2005
About the Author
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed two online weight management programs, The Mini Diet Makeover and The Ultimate Diet Makeover, which focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit http://www.reallivingnutrition.com
 Google News Updated : Sat, 05 Jul 2008 18:55:12 GMT 2 fires still raging along Calif.'s Central Coast - The Associated Press
The Associated Press - BIG SUR, Calif. (AP) - Cool, damp weather early Saturday helped crews gain ground on the huge wildfire that wiped out this coastal retreat's holiday tourist trade, allowing some personnel and gear to be shifted to a growing blaze farther south Nearly ... Video: Wind Keeps California Wildfires Raging Gov. sending in troops to fight Cal wildfires Publ.Date : Sat, 05 Jul 2008 18:01:11 GMT Study suggests serotonin plays a role in SIDS - Los Angeles Times
Los Angeles Times - Mice who overproduced the brain chemical showed symptoms similar to those of the infant syndrome before they died. By Wendy Hansen, Los Angeles Times Staff Writer Mice genetically engineered to overproduce the brain chemical serotonin died at an early ... SIDS Linked to Brain Chemical Dysfunction Chance discovery points to crib death cause Publ.Date : Sat, 05 Jul 2008 07:03:56 GMT African Union Weakened by Summit Inaction on Zimbabwe - Voice of America
Voice of America - By Peter Heinlein The African Union's reputation suffered a setback during the past week when its leaders faltered in the face of Robert Mugabe's blunt challenge to democratic norms in Zimbabwe. Q&A: Zimbabwe's disputed election Recognise me as Zimbabwe president or no talks: Mugabe Publ.Date : Fri, 04 Jul 2008 18:02:07 GMT Obama and Clinton, Together Again - Washington Post
Washington Post - By Jonathan Weisman BUTTE, Mont. -- Putting their money where their mouths are, Barack Obama and Hillary Rodham Clinton will appear together three times over two days next week, raising money for each other and further advancing the Democratic cause of ... Obama and Clinton Will Raise Funds Together Next Week in NYC Obama, Clinton to hold joint fundraisers in NY Publ.Date : Sat, 05 Jul 2008 17:26:50 GMT Target: Barack Obama. Strategy: What Day Is It? - New York Times
New York Times - By PATRICK HEALY Despite a three-month head start, Senator John McCain has struggled to solidify lines of attack against Senator Barack Obama for the general election, Republican operatives say and some of his own advisers acknowledge, running into ... US candidates practise their U-turns Obama Predicts Political ‘Realignment,’ Tries to Put Montana in Play Publ.Date : Fri, 04 Jul 2008 23:37:50 GMT European Bonds Post Fourth Weekly Gain on Interest Rate Outlook - Bloomberg Bloomberg - By Anchalee Worrachate July 5 (Bloomberg) -- European two-year government notes rose for a fourth week, the longest winning streak since February, as traders pared bets policy makers will lift interest rates again this year after raising them two days ... Fighting Inflation, Europeans Raise Rate Bernanke's French Lesson Publ.Date : Sat, 05 Jul 2008 07:22:39 GMT Barack Obama now wears his patriotism on his lapel - Los Angeles Times
Los Angeles Times - Jae C. Hong / AP FLAG-WAVER: Sen. Barack Obama and daughter Sasha are onlookers at an Independence Day parade in Butte, Mont. Tired of having his patriotism questioned, the Democratic candidate has made Old Glory a major visual element of his campaign. In Montana, Obama Tries to Rally Support on Iraq In Montana on the Fourth, a Barometer of Obama's Chances Publ.Date : Sat, 05 Jul 2008 06:25:05 GMT Increased Web Site Traffic |
PARLOT::Ebooks, Scripts,
Websites, and more... This free list of fat burning foods will help you... Read More One of the most common questions I am asked is... Read More Oats (botanical name Avena sativa)An oat is a grass that... Read More Studies on whey demonstrate it's an even better protein supplement... Read More For all I prefer to buy my fresh produce at... Read More The makers of Bumble Bee Tuna generated some buzz today... Read More Hi Readers,My message today is simple short and perhaps blunt... Read More Here's something you probably don't know. The fruit and vegetables... Read More Most of us eat at restaurants for a variety of... Read More "You are what you eat."Does it sound familiar? You probably... Read More I would like to dispel some of the myths and... Read More Many people avoid avocados thinking them to be fattening, but... Read More When it comes to the topic of sports nutrition there... Read More Approximately 30 years ago, food manufacturers were competing against the... Read More Milk is highly underrated. Experts say, America finds itself in... Read More The Health and Nutrition Industry has come about as peoples... Read More Summer is the time when we sweat highly and beating... Read More OmegaRx Fish Oil, quoted as being close to a Medical... Read More The confusion about eating healthy and dieting will now be... Read More Did you know that the food you eat could be... Read More With new research, new products and new skin protection advice... Read More Nature works mostly on the principle of thing and no... Read More Some say they don't or can't buy organic foods due... Read More The fact that diet directly affects behaviour is no news,... Read More What is the best protein powder to buy? I get... Read More
Adsense
websites
Free List of Fat Burning Foods
How to Help Your Picky Eater
The Skinny on Oats, Oatmeal, Vitamins, Nutrition for Skin Care and Bath Products
Whey Protein Importance
Ginger 4 Spleen - A Love Story!
Bumble Bee Fish Oil - Do You Need It?
When Is The Penny Going To Finally Drop For People?
Whats Missing Could Be Making You Sick
16 Quick Tips for Eating at Restaurants or Work
Best Skin Diet For Healthy Skin
The Myths Associated with Human Growth Hormone
Avocado - Ooh, What a Lovely Pear!
Nutritional Myths that Just Wont Die: Protein!
Glutamates
Got Soy? Milk, Snuff, and Soy Beans
Health and Nutrition
Fruits for Summer: Summer Skin Care
Omega 3, Close to A Medical Miracle of our Century
Healthy Eating Made Simple
Is Your Food Aging You?
You Can Have Healthy Skin
What Actually Is Health?
Buying Organic Produce: 6 Tips on How to Shop Wisely and Save Money
Aggressive Behaviour Seems To Be Triggered By Early Age Diet
The Best Protein Powder
Affordable and Reliable Web Hosting Starting at $4.49/Month
True Health - Following Your Inner Knowing
Your Non-Conscious Mind is 98% of your full power. Over... Read More
Five Reasons You Should Drink More Water
I know you've heard this many times - "Drink more... Read More
MonaVie Acai Berry Juice - The Tree of Life from Amazonian Rainforest...
What ancient tribes and people of the Amazon have known... Read More
Diet and Eczema
Much controversy and argument surrounds the idea that food may... Read More
Heart Health ? Fish Oils To The Rescue
In a world where heart disorders and diseases are becoming... Read More
Lingzhi A Miracle Herb For Peak Health
The secret of success is knowing how to deal with... Read More
Death, Aging, Rejuvenation (Part 4)
Biological clockObviously you need biological clock to time and alarm... Read More
Whats The Truth About Fat?
When I hear the word fat I usually think of... Read More
Saturated Fat Diet Piles on Pounds Around Organs
Having a large amount of such "visceral fat" is associated... Read More
Power of Oatmeal
Come on, guys and gals. Those Trix are for kids.And... Read More
A Look at Lactose Intolerance
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
Post Workout Nutrition: Secrets to a Hard, Lean Body
As you've probably heard before, your post-workout meal may very... Read More
What You Need To Know About Inflammation
Inflammation is not a disease.Inflammation is best described as a... Read More
The No 1 Reason Why Most Diets Fail & What to Do About It
How many times have you tried to diet/lose weight in... Read More
The Four Cornerstones of Nutrition
What is nutrition? We hear so many reports today on... Read More
Prevent Constipation and Other Health Ailments with Papaya
Constipation is a condition whereby the fecal matter traveling through... Read More
Protein Wont Make You Fat: Myth #1
How many magazines have you read where they tell you... Read More
Food Selection for Gastric Bypass Patients
Dieters who dejectedly complain they are figuratively "stuck" with their... Read More
Healthy Eating Made Simple
The confusion about eating healthy and dieting will now be... Read More
The Sugar-Coated Truth
It is believed that cane sugar was discovered before the... Read More
Ayurvedic Nutrition: Let Your Food Be Your Medicine
It is ironic how something as obvious as nutrition has... Read More
Essential Fatty Acids (EFAs)
Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More
Glycemic Index of Foods
All carbohydrates are not the same. Generally it is assumed... Read More
Nutrition Secrets Never Before Revealed
The topic of nutrition is one that is always present... Read More
Eggs For Balance
The egg, the symbol of birth, of life and, therefore,... Read More
Nutrition |