Heart disease have become the No.1 cause of death in America. It kills nearly 30% of us quietly. Research shows that we can prevent and even cure heart disease without any surgery and drugs by following a proper heart-healthy diet guide.
Heart Healthy Diet – Prevent Heart Disease
If you wish to have a healthier heart, then I would like to suggest you to follow a proper diet for your heart health. Every food that you consume will effect the health of your heart. You are what you eat. So, following a healthy heart diet is very important to stay healthy. It is highly advice that you consult your doctor for an eating plan that best suits your dietary needs. If you’re of an average health, then you can probably follow the Food Pyramid eating plan stated as below..
The Food Pyramid
- You need to build the foundation of your daily eating plan which is the most that we need in our daily eating plan. For this, we will need to take up 6 to 11 servings from the Bread, Rice, Cereal & Pasta Group.
- Vegetables are very important because it have a lot of minerals and vitamin that is needed by our body. You will need to pick an item from the Vegetable group at least 3 to 5 times each day.
- Fruits contain a lots of vitamin. It is highly recommended that if you could enjoy 2 to 4 servings from the Fruit Group as part of your daily diet.
- Although milk is good, but you are still advice to put a limitation to it. Make your selection of Milk, Cheese & Yogurt to just 2 to 3 items per day.
- Protein is very important in building our muscles and dead cell. You can get protein by eating Meat, Fish, Poultry, Eggs, Dry Beans, & Nuts. It is applicable through 2 to 3 servings every day.
- And top off your daily eating with less Fats, Oils & Sweets. It can be consume but in smaller quantities because it is going to turn you bad if it is too much much your body.
So, you need to take note and the eat healthy way according to the heart diet above and you will soon notice your health will have a big changes.
Heart Diet – 13 Steps That You Must Know
Heart is one of the most important organ in our body system which is responsible for pumping blood throughout the blood vessel to every part of our body. So it is very important to keep our heart fit by following a healthy diet plan that can help to prevent unnecessary heart diseases that can take lives.
The American Heart Association (AHA), have stated 13 steps for a heart healthy diet which can be easily understand and follow by everyone. Each one of the following steps is important and effective on its own. You will stay healthier if you make changes to your lifestyle by following the 13 steps which is outline by the AHA .
By making a little changes, you are more less likely to develop heart disease and at the same time, you can have a healthier heart.
13 Steps As Below:
- Calories In/Calories Out – Look out for those calories that you eat! This doesn’t mean you have to count every carb and how many grams of fat in your diet, but use common sense.If you notice that you continue to gain weight, or fail to lose any, then you are either consuming too many calories or not getting enough exercise. You need to maintain a balance between the two, depending on your physical abilities.
- Smaller portions – You need take note on the amount of food that you are consuming. You can try to trick yourself here by using a smaller plates and glasses. It is more likely that you will fill them up and eat more when you have “big sized” dishes at home.
- Move! – You are not getting any where with starving yourself and without doing exercise to lose weight. It’s unhealthy for your entire body if you starve yourself. You should actually follow a proper heart healthy diet and at the same time you should get moving and start to do some physical activity, such like jogging, playing sports, doing yard-work, or anything else. When you are doing any physical activities, you heart will pump faster and it is a good exercise for it.
- Mix it up – You need to stop buying and consuming the processed, bagged, boxed, and canned foods whenever it is possible. Instead, you should replace them with a healthier food such as fruits, vegetables, and lean meat
- Get fishy – Most people do not eat enough fish or some even do not eat at all. Those who do not eat enough fish which are missing out on healthy heart omega-3′s. Omega 3′s is a very good nutrient and a good heart-healthy diet plan must not be lack of omega 3′s. If you are not able to get fish in your stomach on a regular basis, then you should at a least get a fish oul supplements as a substitute to fish.
- Got milk? – From the time we are born, we are feed with milk. So, it is no doubt that milk is good and even little babies need it for growing. You must also have heard many times that people and even doctors are saying that milk is good for our body. It’s true! But all you need to do is to make sure that you choose the low-fat or skim varieties.
- Protein that’s so lean – Protein is essential in helping your body to build and repair new muscle, as well as nearly every other function that keeps you running smoothly.
- Cut the fat – Look out for trans fats, and you must completely avoid them if you can. Trans fat is one of the most unhealthy and is going to damage your heart. Trans fat is a highly black listed in the heart healthy diet. You should stop taking it by now. They are in a large portion of processed, boxed, and canned foods..The AHA also suggests limiting saturated fat to less than 7-percent of calories, trans fat to less 1 percent of calories, and cholesterol to less than 300 milligrams a day.
- Less sugar, Sweets – Stop drinking soft drinks and replace it with plain water. Soft drinks have a very high level of sugar. Those empty calories and excessive sugar add up quick and settle in right around your waistline. Besides that, consuming too much of sugar may lead you to other disease such like diabetes.
- Put salt in a pinch – Salt is another things that is just like sugar which is bad for us if we have it too much. Again, most of the processed, boxed and canned foods contain tons of salt/sodium, where it is used as a preservative. By looking at the trend here, we can see that most of the processed foods are bringing bad news and quietly damaging our body. So, it is wise for us to avoid those processed food which is always reminded by the AHA heart diet guidelines. It is said that any food that contains more than 450 milligrams of sodium is considered high.
- Lose the booze – Few years back, red wine has becoming more and more popular because of it’s antioxidant powers. It is actually good for you that’s only if you have one glass. But how many people really stop after one?The AHA says more than two drinks a day for men, one drink a day for women. Research says that red wine has a good antioxidant powers which is good for heart dieting
- How to dine out – Besides following all of the previous guidelines, pay extra attention to the sizes of the portion. Restaurants usually pile on entrees, side orders, dressings, and anything else they can fit on the plate. If you don’t have the will power to eat only what you need, then order off the kid’s menu!
- Put down the cancer sticks – Research after research shows indisputable evidence that smoking is a very bad habit that greatly increases the risk for getting heart disease, cancer, and a variety of other serious illnesses which can be fatal. If you are choosing only one of these steps to follow, then make it this one!! Smoking can be fatal and is the root of many serious illness. So, quit smoking now as always advised by the AHA and follow a healthy heart diet to build a healthy nation.
Stated above is the 13 steps of heart diet that you can follow to make your body healthier. It is always mention by everyone that prevention is better than cure. So, make this diet as part of your life guide before it’s too late.
More information about Heart Diet Such as The Origins
It is the outcome or result of an ongoing nutrition research which is conducted by organizations such like the United States Department of Agriculture (USDA) together with the American Heart Association (AHA). The department first issued it’s dietary recommendations and advice for the Americans in an 1894 Farmer’s Bulletin, according to the 1996 USDA report Dietary Recommendations and How They Have Changed Over Time.
W.O. Atwater, who is also the first director of the USDA’s Office of Experiment Stations have came out with the 1894 recommendations. He have proposed a heart diet for American men based on proteins, carbohydrate, fat, and mineral matter. On 1902 Farmer’s Bulletin, he advised and warned people about the danger of a dieting consisting of too much protein or fuel ingredients (carbohydrates and fat). “The evils of overeating may not be felt at once, but sooner or later they are sure to appear—perhaps in an excessive amount of fatty tissue, perhaps in general debility, perhaps in actual disease,” Atwater cautioned.
More was known about nutrients in 1941 when the USDA first issued the Recommended Dietary Allowances (RDAs). The allowances covered areas such like calorie intake and nine essential nutrients: protien, iron, calcium, vitamin A and D, riboflavin, niacin, thiamin and ascorbic acid (Vitamin C).
During 1940s, the USDA also released national food guides. The guides provided is a foundation for diet (especially heart diet) with recommendations for foods that contained the majority of the nutrients. This guide was later modified in 1956 with new recommended minimum portions from food groups that the USDA called the “Big Four”: milk, meats, fruits and vegetables, and grain products.
The diet guides remained in effect until the 1970s when an increasing amount of research have showed to be related between the over-consumption of fat, cholesterol, saturated fat, and sodium that lead to the risk of chronic diseases such as heart disease and stroke. By the end of 1979, the USDA guide have included the Big Four with a fifth category that included fats, sweets, and alcoholic beverages. This guides reminds people what is good and bad for them. With the increasing cases of heart disease in the nation, this became a very good basic diet info for heart healthy.
On following year, the USDA and the Department of Health and Human Services (HHS) have issued their first edition of Nutrition and Your Health: Dietary Guidelines for Americans. The recommendations is for healthy Americans age 2 and above. The recommendations guide people to consume a variety of healthy foods, avoid too much of fat, cholesterol, saturated fat, and sodium. This guideline is seems to be very useful as a heart healthy diet advice because it encourage people to consume food with less fat and calories which is the main cause for heart disease. Those guidelines were recommended for people older than 2 years old because younger children need more calories and fat in their diet to aid in their growth and development.
The USDA and HHS update the federal guidelines every five years. In the 1990 edition, they have recommended a diet which is low in fat, cholesterol and saturated fat. People are advice to consume salt and sugars in moderation. In the 2005 Dietary Guidelines for Americans, the federal departments have featured more specific recommendations followed by a heart healthy diet. It is mention that the heart disease have become one of the nation top killer. People are advised to follow a heart health diet to prevent the rise of the heart disease in the nation.
The recommendations for healthy Americans came from that two departments are a part of the National Institutes of Health (NIH). The institute within NIH is the National Heart, Lung, and Blood Institute (NHLBI), which was formed by a Congress in 1948. In the 21st Century, the institute’s focus on the heart disease which included the creation of a Healthy Heart Diet to keep cholesterol low and the Therapeutic Lifestyles Changes (TLC) Diet to help people to lower their blood cholesterol level.
Furthermore, the American Heart Association (AHA)has long been concerned with educating the public about the relationship between diet, heart health, and heart diet. The association started in 1924 as an outgrowth of local organizations including the Association for the Prevention and Relief of Heart Disease in New York City. That group was founded in 1915 and consisted of physicians and social workers.
The national organization’s public education activities include issuing nutritional guidelines and heart diet guidelines that are periodically revised from time to time. The title of the association’s “2006 Diet and Lifestyle Recommendations” reflected the importance of diet and physical activity on health,
Healthy Heart Diet
|Heart diet guidelines||Therapeutic Lifestyle Changes diet guidelines||American Heart Association diet guidelines|
|Saturated fat||8–10% of the day’s total calories||Less than 7% of the day’s total calories||Less than 7% of the day’s total calories|
|Total fat||30% or less of the day’s total calories||25–35% or less of the day’s total calories from fat||25–35% or less of the day’s total calories from fat|
|Dietary cholesterol||Less than 300 milligrams a day||Less than 200 milligrams a day||Less than 300 milligrams a day|
|Sodium||Less than 2,400 milligrams a day||Less than 2,400 milligrams a day||Less than 2,400 milligrams a day|
|Calories||Enough calories to achieve or maintain a healthy weight and reduce blood cholesterol level||Enough calories to achieve or maintain a healthy weight and reduce blood cholesterol level||Number of calories based on age, gender, height, weight, and physical activity level, and whether trying to lose, gain or maintain weight|