Eating right is the main ingredient for having a healthy heart and it is not difficult to achieve, just follow your diet and most important is to have a 'discipline' in eating. Also consulting your doctor for your body needs would be a great help for you to maintain your healthy body weight. This diet can help you lower/control your blood pressure if your having problem with it. Here are some guidelines for a healthy heart diet.
- Eat low fat foods.
- Limit your fat intake to less than 30% of your daily calorie intake.
- Use healthy fat instead of saturated fat.
- Limit your cholesterol intake to less than 300mg a day.
- Eat foods high in starch and fiber.
- Drink alcohol in moderation.
Make a habit of reading the food labels for the nutrition, choose the product that is low in saturated fat and cholesterol.
MEAT, POULTRY, FISH AND SHELLFISH
(up to 6 ounces/day)
CHOOSE
- lean cut of meat with the fat trimmed, chicken with no skin, and fish.
MODERATE
- on shellfish, clams and oysters.
AVOID
- fatty cuts of duck meat, liver, kidneys, bacon, luncheon meat, hotdogs, cheese burger, processed food.
DAIRY PRODUCTS
(2 or more servings/day)
CHOOSE
- skim milk, 1% fat milk, low fat buttermilk, evaporated skim milk, low-fat yogurt, low-fat cheese.
MODERATE
- 2% fat milk, yogurt, part skim cheese, lite cream cheese, lite sour cream.
AVOID
- whole milk, cream, whipped cream, hard cheese, cream cheese, sour cream.
FATS AND OILS
(5-8 teaspoon a day)
CHOOSE
- corn, olive, canola, sesame, soybean, sunflower and safflower oils.
MODERATE
- nuts, seeds, avocados, olives, peanut oil.
AVOID
- saturated fat, butter, lard, bacon fat, coconut oil.
BREADS, CEREALS, PASTA, RICE, DRIED PEAS AND BEANS
(6 or more serving/day)
CHOOSE
- most breads, wheat bread, rice cakes, low fat crackers, cereals, spaghetti, macaroni, baked potato, rice
MODERATE
- store bought pancakes, waffles, biscuits, muffins, cornbread.
AVOID
- croissants, donut, sweet rolls, crackers high in saturated fat, french fries, egg noodles, instant noodles.
FRUITS AND VEGETABLES
(6 or more servings/day)
CHOOSE
- fresh, frozen, dried fruits
MODERATE
- canned fruits with heavy syrup
AVOID
- coconut, vegetables prepared in butter, cream or sauce
SNACKS
(very limited amount)
CHOOSE
- low fat frozen yogurt, popsicles, hard candy, plain popcorn, pretzels, fruit juices, tea, coffee
- low fat frozen yogurt, popsicles, hard candy, plain popcorn, pretzels, fruit juices, tea, coffee
MODERATE
- ice milk, homemade cakes, cookies and pies prepared with saturated oil
AVOID
- ice cream, candy, chocolate, potato chips, buttered popcorn, milkshakes, frappes, floats, store bought pies, store frosted cakes
EGGS
CHOOSE
- egg whites
MODERATE
- egg yolk (3-4/week)