heart

Healthy Heart
Hundreds of scientific studies show a strong link between a diet high in saturated fat and cholesterol and the development of atherosclerosis,
which is one of the main causes of heart attack and stroke.
Atherosclerosis is a progressive disease of the blood vessels.
Fatty substances, mostly cholesterol, build up in the inner linings of the arteries. This can eventually block an artery and stop the flow of blood.
When this happens in an artery that supplies blood to your heart, you have a heart attack. when it happens in an artery feeding your brain,
you have a stroke.
Cholesterol is a major part of the fatty buildup known as
atherosclerotic plaque. Cholesterol comes mostly from your bloodstream.
The cholesterol in your blood comes from two places:
Your body produces a great deal of it, and you get some from
the food you eat.
It is very important to keep your level of cholesterol below 200.
You do need some cholesterol in your body.
It helps produce sex hormones and helps cell membranes and protective sheaths around your nerves. Fortunately, your body manufactures
the amount you need for these functions. You do not need any extra cholesterol from food.

A Diet You Can Put Your Heart Into
Control your blood cholesterol level by controlling the amount and kind
of fat you eat by limiting your dietary cholesterol. And control your
blood pressure, or keep it from going to high by moderate sodium intake-
no more than 3,000 mg per day
The basic eating plan provides about 1,600 calories daily and gives all the nutrients your body needs. If your caloric requirements are higher than this, select additional foods from all food groups except
Meat, Poultry, Seafood and Eggs.
You should not assume that each of these foods can be eaten in unlimited quantities.
American Heart Association
Diet Guidelines
*Limit your intake of meat, fish and poultry to no more than 6 ounces per day.
*Eat fish and poultry more frequently than lean meat.
*When selecting meats, be sure to look for lean cuts
*Frequently use meatless main dishes as entrees, or cook low-meat entrees by combining small amounts of meat with rice, pasta, beans or vegetables.
*Use approx. 5 to 8 teaspoons of fat and oils per day for cooking, baking, salad dressings and spreads. The amount may vary according to your caloric needs.
*Use cooking methods that require little or no fat ; boiling, broiling, baking, roasting, poaching, microwaving and steaming.
*Eat no more than 3 to 4 egg yolks per week, including those
used in cooking, baking and store-bought baked goods.
You may eat all the egg whites you want
*Limit the intake of organ meats, such as livers, brains, chitterlings, kidneys, hearts, gizzards, sweetbreads and pork maws.
*Eat at least 5 servings of fruits and vegetables per day.
*Eat 6 or more servings of cereals and grains daily.
*Choose skim or 1 % milk and use the nonfat or low-fat varieties of other dairy products.
*Limit your sodium intake to no more than 3,000 mg daily.

Meat, Poultry, Seafood, Dried Beans, Peas And Eggs

Choose: the leanest cuts of meat; eat poultry and fish more frequently than meat. Trim all visible fat before cooking. Unless roasting poultry, remove the skin before cooking.
Daily servings: no more than 6 ounces of cooked poultry, seafood or lean meat per day, or 2 or more servings of dried beans and peas. No more than 3 or 4 egg yolks a week.
Serving Size: 3 ounces cooked ( or 4 ounces raw) meat, poultry or fish; 1 cup cooked beans, peas or legumes. (Three ounces of meat is about the size of a deck of cards; three ounces is also about half of a chicken breast, a chicken leg with thigh, or about 1/2 cup of flaked fish )

Vegetables And Fruits

Choose: all vegetables and fruits except coconut. Olives and avocados should be counted as fats because of their high fat content. Oranges, grapefruits, melons and strawberries are excellent sources of Vitamin C. Deep yellow fruits such as apricots and cantaloupe, are high in Vitamin A.
Dark green vegetables, such as spinach and broccoli, provide vitamin C and along with deep yellow vegetables, such as carrots, are excellent sources of vitamin A.
Daily Servings; 5 or more.
Serving Size: 1 medium-size piece of fruit or 1/2 cup of fruit juice,
1/2 to 1 cup of cooked or raw vegetables.

Breads, Cereals, Pasta And Starchy Vegetables

Choose: low-fat breads, rolls, crackers and snacks; hot or cold cereals
( except granola, which may be high in saturated fatty acids)
rice, pasta made without egg-yolk; starchy vegetables; low-fat soups.
Daily Servings: 6 or more
Serving Size: 1 slice of bread; 1/4 to 1 cup cereal (hot or cold)
1 cup cooked rice or pasta; 1/4 to 1/2 cup starchy vegetables;
1 cup low-fat soup.

Milk Products

Choose: skim or 1 % milk, low-fat or non-fat dairy products, such as cheese, yogurt and frozen desserts, where available.
Daily Servings: 2 or more for adults over 24 and children 2-10, 3-4 for ages 11-24 and women who are pregnant or lactating.
Serving Size: 8 ounces skim or 1% milk; 8 ounces low-fat yogurt; 1 ounce low-fat cheese; 1/2 cup low-fat or non-fat cottage cheese.

Fats, Oils, Seeds And Nuts

Choose: vegetable oils- (corn,olive,safflower,sesame,soybean,sunflower)
and margarine's made with these oils, with no more than 2 grams of saturated fatty acids per tablespoon; salad dressings and mayonnaise with no more than 1 gram of saturated fatty acids per tablespoon.
Daily Servings: 5-8 teaspoons, depending on your caloric needs.
Serving Size: 1 teaspoon vegetable oil or regular margarine; 2 teaspoons diet margarine; 1 tablespoon salad dressing; 2 teaspoons mayonnaise or peanut butter; 3 teaspoons seed or nuts; 1/8 medium avocado, 10 small or 5 large olives.

Desserts

Choose: desserts made with acceptable ingredients or low in fat, cholesterol and calories. You can also make your own desserts by using ingredients from above lists.

Snacks

Choose: snacks such as fruits, raw vegetables and dips, nutritious cookies
( for example,oatmeal cookies, newton-type cookies and gingersnaps)
low-fat crackers and pretzels, seeds and nuts. Nonfat varieties of some snack foods are available. However they are usually no lower in calories than the low fat varieties.

Beverages

Choose: fruit or vegetable juices, coffee, tea, mineral water. If you drink, have no more than 1 ounce of pure alcohol per day, which is about 8 fluid ounces of wine, 24 fluid ounces of beer, or 2 fluid ounces of 100-proof distilled spirits.

Click Here~ Guide To Find Out How many Calories You Need To Maintain Your Ideal Weight. As Always~ Check with your Doctor Before beginning Any Diet~

Click Here~ A Food Guide To Cholesterol Control~Off Site~ Click Back Browser To Return

Printable Version Of The Above Chart

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