Nutrition Articles

Eating for a Healthy Heart

A Heart-Healthy Diet Plan

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DO cut back on fat. To reduce your risk of heart disease you need to choose the right types of fat, and make sure that you're not eating too much fat in general. Most adults eat too much fat, regardless of the source, so cutting back on dietary fat is a good first step to a heart healthy diet. That's why choosing low-fat products, baking or broiling instead of frying, and reducing or omitting the fats that recipes call for (think: oil, shortening, lard) are important first steps to get your fat intake in line. Avoid fats that elevate your cholesterol levels: trans fats (hydrogenated oils found in baked goods and many margarines) and saturated fats (usually found in high-fat meats and dairy products, including beef, lamb, pork, poultry, beef fat, cream, lard, butter, cheese and dairy products made with whole or 2% milk, as well as baked goods and fried foods that contain palm oil, palm kernel oil and coconut oil). About 25-35% of your total calories for the day should come from fat sources. For someone eating 1,500 calories per day, that's about 41-58 grams of fat. SparkPeople's meal plans and nutrition ranges meet this guideline, so if you track your food and are within your daily fat goal, you are meeting this recommendation.

DON'T fear all fats. Not all fats are bad for you. In fact, certain types of fat, such as monounsaturated fat and Omega-3s, actually promote heart health. Once you've gotten your fat intake in line, focus on making heart-smart fat choices to meet your daily recommendations. Fats found in nuts, olive, soybean and canola oils, fish and seafood.

DO imbibe in moderation (if you drink). Research indicates that a moderate alcohol intake has been associated with a decreased risk for certain cardiovascular diseases, particularly coronary heart disease. A moderate alcohol intake is defined as up to 1 drink per day for women and up to 2 drinks per day for men. To find out if a moderate alcohol intake is appropriate for you, talk to your doctor about your consumption of alcohol, medical history, and any medications you use. Learn more about alcohol and your heart.

DON'T start drinking alcohol if you aren't already a drinker. There are other, healthier ways to reduce your risk of heart disease rather than drinking alcohol, which also comes with its own set of risks and can lead to problems. If you don't drink now, don't start. Other healthy habits (like not smoking, eating right, getting regular exercise and maintaining a healthy weight) can also help you reduce your risk of heart disease.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

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