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The foods you eat have an impact on these risk factors. For example, a diet high in cholesterol and fat may raise the level of cholesterol in your blood. A diet high in sodium (salt) contributes to hypertension for some people. Obesity also increases your risk of heart disease. "Obese" is defined as being more than 30% overweight. Overweight people often have a number of risk factors. They may have high levels of cholesterol, high blood pressure, and/or diabetes. They usually don't get enough exercise. If you are overweight, and you choose to slim down through proper diet and exercise, you may actually lower several risk factors at once.
Which is the best
diet? Many diets focus on weight loss, not on permanent healthful eating. There are conflicting opinions about diet, even among professionals. Nevertheless, most health experts recommend a plan that includes: :30% or less of total calories from fat; no more than 8% to 10% of total calories from saturated fat; less than 200 to 300 milligrams (mg) of cholesterol; and 2400 mg or less of sodium. The American Heart Association; The National Heart, Lung, and Blood Institute; The United States Department of Agriculture; and the American Dietetic Association; all suggest that you eat a variety of foods from the six food groups. These groups are illustrated in the pyramid below. Make most of your selections from the bottom of the pyramid and fewer selections as you work your way up. What is serving of fats, oils, or sweets? Use canola, safflower, corn, sesame, soybean, sunflower, and olive oil. Avoid coconut oil, palm oil, or hydrogenated fats. Try non-fat salad dressings. What is a serving of dairy products? Use low-fat or non-fat dairy products. What is a serving of fish, meat, chicken, or beans? Eat up to 6 ounces (cooked) per day of meat, fish or poultry. Instead of using meat as the main ingredient, try adding it as a condiment in stews or casseroles. When you buy meat or poultry, choose the leanest cuts you can find. Consume up to 3 to 4 egg yolks each week. What is a serving of vegetables? Starchy vegetables belong in the bread and pasta group. These vegetables include: potatoes, corn, lima beans, green peas, winter squash, yams, and sweet potatoes. What is a serving of fruit? Avoid coconut. Count olives and avocados as fats. What is a serving of bread, rice, cereal, and pasta Plan your meals before you shop and bring a list with you to the store. Use light margarine, mayonnaise and salad dressing. What kinds of snacks and desserts should I choose? What should I look for on food labels? Then look at the list of ingredients. Limit your intake of products which list any fat or oil first or which list many fat and oil ingredients. Sometimes a label will say that the product is "light" or "low fat". Although these terms and others may sound vague, they actually mean specific things. The National Heart, Lung and Blood Institute of the National Institutes of Health elucidates the meanings:
How do I calculate the percent of calories from fat in a given
product? What is healthful cooking? Don't fry food. Broil, bake, stew, roast, poach. Roast meat, fish, and poultry on a rack to allow the fat to drip off. Buy nonstick pans and use cooking spray instead of oils. Chill soups and stews; then skim off the hardened fat before reheating. Drain off all fat after browning. Cook with less or no salt. Use herbs, spices, lemon juice and vinegar. Add vegetables such as onions and garlic for flavor. Use skim milk instead of whole milk or cream in soups, sauces, and puddings. Use low- or nonfat sour cream, cottage cheese or yogurt in dips. How can I eat well when I dine out? Avoid temptation. If you are familiar with the restaurant, plan your order in advance. Many menus highlight heart-healthy dishes. If your restaurant does not do so, you can ask the waiter or waitress to recommend a dish that is low in fat and calories. You can order off the menu. Ask for food which is prepared plainly, preferably broiled or baked. Ask the server to have dressings and sauces removed or served on the side. Order tomato based sauces instead of cheese or cream based ones. Try to eat dry. Ask the server to have vegetables, corn, rice and potatoes prepared and served without butter or sour cream. Don't put butter or margarine on your rolls and bread. If you have high blood pressure, ask the chef to refrain from salting your dishes. Most restaurants will accommodate your requests. It's not wise to have an alcoholic beverage (high in calories), an appetizer and a dessert. If a main dish isn't enough, choose only one additional course. If the portion of any course is large, eat half, and bring the rest home What are some other tips for eating well? Keep a diary in which you record what you eat, the amount, the time, and what prompts you to eat. Eat a variety of foods. Cut down or eliminate organ meats, processed high-fat cold cuts, sausage, and bacon. Reduce or eliminate consumption of store-bought baked goods, snacks and other prepared foods which are high in saturated fats. Eat foods which are high in fiber. These include fruits and vegetables, whole-grain breads and cereals, and beans.. Eat 20 to 35 grams of fiber each day. Make changes gradually. For example, if you currently drink whole milk, first switch to 2%, then to 1%, then to non-fat milk. Follow a low fat, high fiber food plan, but remember: calories still count. If you want to lose weight, you have to burn more calories than you consume. How does exercise help?
A lighter person burns fewer calories per hour; a heavier person burns more. To lose a pound, you would have to burn 3,500 calories. Regular exercise positively affects many of the risk factors for cardiovascular disease. So, while you're burning calories, you'll be helping your heart in more ways than one.
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