There are lots of food to enjoy when a healthy heart diet is a goal within a lifestyle. The following will provide patients with a great amount of healthy foods to take advantage of that will help you get to a much healthier level or what to eat. You will also find a wide selections of food to avoid or eat less of to reach your goal or just become a healthier person overall. Leading a healthy heart lifestyle will also provide a healthier body overall, which means additional weight will be lost and a better more energetic lifestyle will start to grow.
Grains to choose or lose
Grain products are very important in a healthy heart diet or lifestyle. There will provide a wide range of fatty acids that are essential to keep cholesterol within the blood low. There are many different products that contain the wheat that will provide a great amount of benefits like whole wheat flour, 100% whole grain or whole wheat breads, cereal containing high fiber that contains at least 5g per serving, Brown rice, buckwheat, barley, whole grain pastas, ground flaxseeds and oatmeal are all great ways to increase the correct wheat into a diet and get the right fibers into your body.
There are also a number of bad fiber products that will have a bad effect on the cholesterol intake that will increase the risk of heart diseases. These are wheat products to avoid when a healthy heart diet is being reached. Refined flour (white), frozen waffles, white bread, corn bread, doughnuts, granola bars, biscuits and quick breaks. These are only the main products to avoid in a healthy heart diet and avoiding them will provide lower cholesterol and less unwanted fatty acids.
Limit unhealthy cholesterol and fats
Coronary artery diseases can be avoided by lowering the amount of trans and saturated fats you take in with your diet. The risk of heart attacks or strokes can be lowered, which is also achieved by lowering the amount of unhealthy fats. Blood will contain less cholesterol, which means the chances of arteries being blocked up and causing heart attacks or strokes will be much less.
The American Heart Association provides guidelines to ensure less risk. The following has been provided as guidelines.
Saturated fat – Its recommended that less than 14g is consumed on a diet of 2,000 calories per day.
Trans fats – Less than 1g per day is recommend for patients that require low calories, and no more than 2g should be consumed by patients on a 2,000 calories diet.
Cholesterol – No more than 300mg should be taken by any adult who leads a healthy lifestyle, and for those who are making use of cholesterol medication or who have high levels of LDL should consume no more than 200mg.
Best way to lower trans fat in a diet
Trans fats can be reduced or completely eliminated when cooking with butter, margarine and shortening. These fats can also be reduced when serving meals. Fat on meats or choosing lean meats can also help reduce the amount of trans fat being consumed. There are a number of different methods used to substitute for the trans fats in food. For example; instead of butter and margarine a low sugar fruit spread can be used. Salsa or yogurt can be used as a substitute for butter on a baked potato.