I am a heart patient . What food can I eat ?
Changing eating habits is a difficult process , even though you know that eating certain foods can increase your heart disease risk. However if you are a heart patient , it is absolutely imperative to fine-tune your diet.. Once you know which foods to eat more of and which foods to limit, you’ll be on your way toward a heart-healthy diet.
Cardiac diet is also called as Heart healthy diet and mainly consists of fresh fruits , vegetable , fibre and low on fat and sodium . Sodium or common salt increases blood pressure . High fat in diet clogs the arteries and leads to plaque formation .
How much you eat is just as important as what you eat. Over eating will lead to increased calorie intake .Small plate or bowl to help control your portions. Eat larger portions of low-calorie, nutrient-rich foods, such as fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, such as refined, processed or fast foods. This strategy can shape up your diet as well as your heart and waistline.Keep track of the number of servings you eat.
Eat more vegetables and fruits : Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber and help prevent cardiovascular disease. Eating more fruits and vegetables may also help you cut back on higher calorie foods, such as meat, cheese and snack foods. Keep vegetables and fruits easily available and cut in the refrigerator , so that you will remember to eat it
|Fruits and vegetables to choose||Fruits and vegetables to
|· Fresh or frozen vegetables and fruits
· Canned fruit packed in juice or water
· Vegetables with creamy sauces
· Canned fruit packed in heavy syrup
· Frozen fruit with sugar added
Select whole grains : Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health..
|Grain products to choose||Grain products to limit or avoid|
|· Whole-wheat flour
· Whole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread
· High-fiber cereal with 5 g or more fiber in a serving
· Whole grains such as brown rice, barley and buckwheat (kasha)
· Whole-grain pasta
· Oatmeal (steel-cut or regular)
|· White, refined flour
· White bread
· Frozen waffles
· Corn bread
· Quick breads
· Egg noodles
Limit unhealthy fats : Avoid saturated and trans fats as it is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.
The American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:
|Type of fat||Recommendation|
|Saturated fat||No more than 5 to 6% of your total daily calories, or no more than 11 to 13g of saturated fat if you follow a 2,000-calorie-a-day diet|
You can reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat. You can also add less butter, margarine when cooking and serving.
Check the food labels of some cookies, cakes, frostings, crackers and chips as 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 certain fish, avocados, 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. But moderation is essential. All types of fat are high in calories.
An easy way to add healthy fat (and fiber) to your diet is ground flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids.
|Fats to choose||Fats to limit|
|· Olive oil
· Canola oil
· Vegetable and nut oils
· Margarine, trans fat free
· Cholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance
· Nuts, seeds
· Bacon fat
· Cream sauce
· Nondairy creamers
· Hydrogenated margarine and shortening
· Cocoa butter, found in chocolate
· Coconut, palm, cottonseed and palm-kernel oils
Choose low-fat protein sources : Lean meat, poultry and fish, low-fat dairy products, and egg whites are some of your best sources of protein. But be careful to choose lower fat options, such as skim milk rather than whole milk and skinless chicken breasts rather than fried chicken patties.
Fish is another good alternative to high-fat meats. And certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. You’ll find the highest amounts of omega-3 fatty acids in cold-water fish, such as salmon, mackerel and herring. Other sources are flaxseed, walnuts, soybeans and canola oil.
Legumes — beans, peas and lentils — also are good sources of protein and contain less fat and no cholesterol, making them good substitutes for meat. Substituting plant protein for animal protein — for example, a soy or bean burger for a hamburger — will reduce your fat and cholesterol intake and increase your fiber intake.
|Proteins to choose||Proteins to limit or avoid|
|· Low-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese
· Fish, especially fatty, cold-water fish, such as salmon
· Skinless poultry
· Soybeans and soy products, such as soy burgers and tofu
· Lean ground meats
|· Full-fat milk and other dairy products
· Organ meats, such as liver
· Fatty and marbled meats
· Hot dogs and sausages
· Fried or breaded meats
Reduce the sodium in your food : Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet. The American Heart Association recommends that: Most adults ideally have no more than 1,500 mg of sodium a day
Although reducing the amount of salt you add to food at the table or while cooking is a good first step, much of the salt you eat comes from canned or processed foods, such as soups, baked goods and frozen dinners. Eating fresh foods and making your own soups and stews can reduce the amount of salt you eat.
|Low-salt items to choose||High-salt items to limit or avoid|
|· Herbs and spices
· Salt-free seasoning blends
· Reduced-salt canned soups or prepared meals
· Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup
|· Table salt
· Canned soups and prepared foods, such as frozen dinners
· Tomato juice
· Condiments such as ketchup, mayonnaise and soy sauce
· Restaurant meals
Allow yourself a small treat once in a while , however it should become a habit . Its important is that you eat healthy foods most of the time.
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