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Heart-Healthy Diet Basics

admin - September 25, 2014

Prevent heart disease with a heart healthy diet.

So you want to eat a heart healthy diet? Whether you want to take advantage of preventing heart disease, or are working towards reducing your risk, following a healthy diet and exercise plan are two ways to achieve your health goals.

Here are a few basics to help get you started:

Be Calorie Conscious
Weight control is vital in prevention and treatment of heart disease. Having excess weight makes your heart work harder, leading to increased blood pressure in addition to raising cholesterol and triglyceride levels.

Balance your calorie intake with what you burn, and make sure to get calories from meaningful foods that also provide nutritional value.

Know Which Fats to Eat and Which to Avoid
Monounsaturated Fats: These are plant based and can help lower cholesterol when they replace saturated fat in your diet. Find this in canola, olive and peanut oils, pecans and avocados.

Polyunsaturated Fats: These fats are derived from plants and fish, and can also help to lower cholesterol. Fish like salmon and tuna have omega-3 fatty acids which work to keep the heart healthy, even in small amounts.  Find it in nuts, fatty fish, and sunflower, soybean and sesame oil.

Saturated Fats: Mostly found in animal products, these solid fats raise LDL cholesterol and increase the risk of cardiovascular disease.

Trans Fats: These are processed oils that raise LDL cholesterol and lower HDL “good” cholesterol.

Cut Your Salt Intake
The more sodium you consume, the higher your blood pressure will be, and as blood pressure jumps, so does your risk for heart disease and stroke. Limit your intake to 1,500 milligrams a day.

Go for the Grains
Whole grains that is. Eating 2.5 servings of whole grains per day can lower your risk for heart disease. Having a higher intake of whole grains is also associated with decreased risk for obesity, diabetes, high blood pressure and high cholesterol.


Focus on What’s Healthy

To fight heart disease, eating an assortment of nutritious foods daily can help lower your risk. In addition to making an effort to follow diet guidelines, taking advantage of preventive health screening options is the next step.

Life Line Screening offers a heart disease screening that includes checking for high cholesterol, elevated C-reactive protein levels, high blood pressure and assess other risk factors. Learn more about our preventive health screenings.


2 Comments so far
  1. Rosanne Roetzer - October 16, 2014 at 7:46 pm

    Has New York State passed the screening for C-Reactive Protein Test. I had mine scheduled and was told I couldn’t get it done.

  2. Jay Jaisinghani - October 16, 2014 at 9:52 pm

    Good info. Thanks

2 Responses to “Heart-Healthy Diet Basics”

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