Heart Healthy Eating
August 7, 2010 by Celebration Florida Magazine
Filed under Health & Beauty
Heart disease is the scourge of American society. More than cancer or AIDS, more than car crashes or wars, heart disease is what is putting more Americans in the grave than any other cause. And the unfortunate thing is that in all but the most extreme cases, heart disease is eminently preventable.
Heart healthy eating is first and foremost on the prevention list and, as the saying goes, an ounce of prevention is worth a pound of cure. Heart healthy eating basically means eating things that are natural – nuts, berries, fruits and vegetables – and eschewing the pre-packaged, over-processed snacks that predominate in American cupboards. Get rid of those Twinkies, Ho-Hos and Doritos, or they’ll put you in the ground once all is said and done.
The most important aspect of heart healthy eating is to pay attention to both balance and portion control. Balance means eating the right percentage of certain foods – again, vegetables and fruits, nuts and berries are the important ones – in relation to other foods. Yes, we all love a good steak once in a while. And yes, we’re omnivores. However, keep in mind that for every serving of steak or any other meat you should have three or more servings of fruits, vegetables, nuts or berries.
Medical professionals in Central Florida propose the best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats ( butter, margarine and shortening ) you add to food when cooking and serving. Use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled “reduced fat” — may be made with oils containing trans fats. One clue that a food has some trans fat in it is the phrase “partially hydrogenated” in the ingredient list
When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. However, keep in mind that moderation is essential; all types of fat are high in calories.
Originally posted 2009-12-03 09:10:24.
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Great post this will really help me.
[...] Heart Healthy Eating Heart disease is the scourge of American society. More than cancer or AIDS, more than car crashes or wars, heart… [...]