Heart-healthy diet 8 steps to avoid heart disease

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The restriction of trans and saturated fats you consume is a crucial step to lower blood cholesterol levels and reduce the chance of coronary heart disease. A high level of blood cholesterol can cause the accumulation of plaques inside your arteries. This is known as atherosclerosis, and increases your chance of having a heart attack as well as stroke.

The American Heart Association offers these guidelines on the amount of fat should be included in a healthy diet for your heart:

Types of fat Recommendation
Saturated fat A little less more than 6 percent of the total daily calories. * If you consume 2,000 calories per day, that’s 11-13 grams.
Trans fat Avoid

Note The Dietary Guidelines 2020-2025 for Americans suggest the reduction of saturated fat in the range of less than 10 percent the total daily calories.

There are easy ways to reduce your intake of trans and saturated fats.

  • Cut off fat from your meat and opt for healthy meats that have less than 10% fat.
  • Reduce the amount of butter, margarine and shortening while you cook and serve.
  • Make use of low-fat alternatives whenever possible for a heart-healthy lifestyle. For instance, you can add a topping to your baked potato using low-fat salsa or low-sodium yogurt instead of butter, or substitute sliced whole fruits or low sugar fruit spread on toast in place of margarine.

Examine the labels on the food items such as frostings, cookies, cakes crackers, chips and other snacks. These foods are not only poor in nutrients, certain of them — even those that are labeled as low fat might have trans-fats in them. Trans fats are not permitted to be added to food items, however older products may contain trans fats. Trans fats could be listed as partially hydrogenated oils on the label of the ingredient.

Fats to pick Fats are a way to limit
  • Olive oil
  • Canola oil
  • Vegetable oils and nut oils
  • Margarine, trans fats and no trans fats
  • Margarine that reduces cholesterol, for example Benecol, PromiseActiv, or Smart Balance
  • Nuts, seeds
  • Avocados
  • Butter
  • Lard
  • Bacon fat
  • Gravy
  • Cream sauce
  • Non-dairy creamers
  • Shortening and hydrogenated margarine
  • Cocoa butter, which is found in chocolate
  • Coconut is a palm, cottonseed, palm along with palm kernel oil

If you must make use of fats, you should choose monounsaturated fatslike oils like olive oil and canola. Polyunsaturated fats that are found in certain types of fish such as avocados, nuts, avocados and seeds, are excellent options for a heart-healthy eating plan. If used in lieu of saturated fat, monounsaturated as well as polyunsaturated fats could aid in lowering your blood cholesterol. But moderation is essential. All kinds of fats are packed with calories.

An easy method to add healthy fats (and fibre) in your daily diet by using ground flaxseed. Flaxseeds are tiny brown seeds that are rich in omega-3 fats. Research has shown that flaxseeds lower cholesterol levels in certain people. Flaxseeds can be ground with a grinder for coffee or a processor, and mix a teaspoon into applesauce, yogurt as well as hot cereal.

5. Choose protein sources that are low in fat

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