{"categories":"Condition,Person Group Concept,Person Group Concept,Theme of Focus,Anatomical structure,Anatomical structure","keywords":"Diagnosable condition,Heart disease,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle,Clinical Focus Value Set,Home Treatment,Body object,Heart,Body system,Circulatory system,Cardiovascular system","abstract":"\u003cp\u003eReady to start your heart-healthy diet? Here are eight tips to get you started.\u003c/p\u003e","title":"Heart-healthy diet: 8 steps to prevent heart disease","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eAlthough you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. 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.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e1. Control your portion size\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eHow much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.\u003c/p\u003e\u003cp\u003eUse a 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.\u003c/p\u003e\u003cp\u003eKeep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e2. Eat more vegetables and fruits\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eVegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.\u003c/p\u003e\u003cp\u003eFeaturing vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.\u003c/p\u003e\u003ctable summary=\"Fruits and vegetables to choose and limit\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eFruits and vegetables to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eFruits and vegetables to limit\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eFresh or frozen vegetables and fruits\u003c/li\u003e                \u003cli\u003eLow-sodium canned vegetables\u003c/li\u003e                \u003cli\u003eCanned fruit packed in juice or water\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eCoconut\u003c/li\u003e                \u003cli\u003eVegetables with creamy sauces\u003c/li\u003e                \u003cli\u003eFried or breaded vegetables\u003c/li\u003e                \u003cli\u003eCanned fruit packed in heavy syrup\u003c/li\u003e                \u003cli\u003eFrozen fruit with sugar added\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e3. Select whole grains\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.\u003c/p\u003e\u003ctable summary=\"Grain products to choose and limit or avoid\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eGrain products to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eGrain products to limit or avoid\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eWhole-wheat flour\u003c/li\u003e                \u003cli\u003eWhole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread\u003c/li\u003e                \u003cli\u003eHigh-fiber cereal with 5 g or more fiber in a serving\u003c/li\u003e                \u003cli\u003eWhole grains such as brown rice, barley and buckwheat (kasha)\u003c/li\u003e                \u003cli\u003eWhole-grain pasta\u003c/li\u003e                \u003cli\u003eOatmeal (steel-cut or regular)\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eWhite, refined flour\u003c/li\u003e                \u003cli\u003eWhite bread\u003c/li\u003e                \u003cli\u003eMuffins\u003c/li\u003e                \u003cli\u003eFrozen waffles\u003c/li\u003e                \u003cli\u003eCorn bread\u003c/li\u003e                \u003cli\u003eDoughnuts\u003c/li\u003e                \u003cli\u003eBiscuits\u003c/li\u003e                \u003cli\u003eQuick breads\u003c/li\u003e                \u003cli\u003eCakes\u003c/li\u003e                \u003cli\u003ePies\u003c/li\u003e                \u003cli\u003eEgg noodles\u003c/li\u003e                \u003cli\u003eButtered popcorn\u003c/li\u003e                \u003cli\u003eHigh-fat snack crackers\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e4. Limit unhealthy fats\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eLimiting how much saturated and trans fats you eat 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.\u003c/p\u003e\u003cp\u003eThe American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:\u003c/p\u003e\u003ctable summary=\"Saturated fat and trans fat\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eType of fat\u003c/th\u003e            \u003cth width=\"50%\"\u003eRecommendation\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003eSaturated fat\u003c/td\u003e            \u003ctd\u003eNo 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\u003c/td\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003eTrans fat\u003c/td\u003e            \u003ctd\u003eAvoid\u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003cp\u003eYou 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 and shortening when cooking and serving.\u003c/p\u003e\u003cp\u003eYou can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.\u003c/p\u003e\u003cp\u003eYou may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these \u0026mdash; even those labeled \"reduced fat\" \u0026mdash; 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.\u003c/p\u003e\u003cp\u003eWhen 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.\u003c/p\u003e\u003cp\u003eAn 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. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.\u003c/p\u003e\u003ctable summary=\"Fats to choose and limit\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eFats to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eFats to limit\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eOlive oil\u003c/li\u003e                \u003cli\u003eCanola oil\u003c/li\u003e                \u003cli\u003eVegetable and nut oils\u003c/li\u003e                \u003cli\u003eMargarine, trans fat free\u003c/li\u003e                \u003cli\u003eCholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance\u003c/li\u003e                \u003cli\u003eNuts, seeds\u003c/li\u003e                \u003cli\u003eAvocados\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eButter\u003c/li\u003e                \u003cli\u003eLard\u003c/li\u003e                \u003cli\u003eBacon fat\u003c/li\u003e                \u003cli\u003eGravy\u003c/li\u003e                \u003cli\u003eCream sauce\u003c/li\u003e                \u003cli\u003eNondairy creamers\u003c/li\u003e                \u003cli\u003eHydrogenated margarine and shortening\u003c/li\u003e                \u003cli\u003eCocoa butter, found in chocolate\u003c/li\u003e                \u003cli\u003eCoconut, palm, cottonseed and palm-kernel oils\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e5. Choose low-fat protein sources\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eLean meat, poultry and fish, low-fat dairy products, and eggs 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.\u003c/p\u003e\u003cp\u003eFish 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.\u003c/p\u003e\u003cp\u003eLegumes \u0026mdash; beans, peas and lentils \u0026mdash; 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 \u0026mdash; for example, a soy or bean burger for a hamburger \u0026mdash; will reduce your fat and cholesterol intake and increase your fiber intake.\u003c/p\u003e\u003ctable summary=\"Proteins to choose and limit or avoid\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eProteins to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eProteins to limit or avoid\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eLow-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese\u003c/li\u003e                \u003cli\u003eEggs\u003c/li\u003e                \u003cli\u003eFish, especially fatty, cold-water fish, such as salmon\u003c/li\u003e                \u003cli\u003eSkinless poultry\u003c/li\u003e                \u003cli\u003eLegumes\u003c/li\u003e                \u003cli\u003eSoybeans and soy products, such as soy burgers and tofu\u003c/li\u003e                \u003cli\u003eLean ground meats\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eFull-fat milk and other dairy products\u003c/li\u003e                \u003cli\u003eOrgan meats, such as liver\u003c/li\u003e                \u003cli\u003eFatty and marbled meats\u003c/li\u003e                \u003cli\u003eSpareribs\u003c/li\u003e                \u003cli\u003eHot dogs and sausages\u003c/li\u003e                \u003cli\u003eBacon\u003c/li\u003e                \u003cli\u003eFried or breaded meats\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e6. Reduce the sodium in your food\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eEating 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:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eHealthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)\u003c/li\u003e    \u003cli\u003eMost adults ideally have no more than 1,500 mg of sodium a day\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAlthough 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.\u003c/p\u003e\u003cp\u003eIf you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt \u0026mdash; sea salt has the same nutritional value as regular salt.\u003c/p\u003e\u003cp\u003eAnother way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.\u003c/p\u003e\u003ctable summary=\"Low-salt items to choose and high-salt items to limit or avoid\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eLow-salt items to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eHigh-salt items to limit or avoid\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eHerbs and spices\u003c/li\u003e                \u003cli\u003eSalt-free seasoning blends\u003c/li\u003e                \u003cli\u003eReduced-salt canned soups or prepared meals\u003c/li\u003e                \u003cli\u003eReduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eTable salt\u003c/li\u003e                \u003cli\u003eCanned soups and prepared foods, such as frozen dinners\u003c/li\u003e                \u003cli\u003eTomato juice\u003c/li\u003e                \u003cli\u003eCondiments such as ketchup, mayonnaise and soy sauce\u003c/li\u003e                \u003cli\u003eRestaurant meals\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e7. Plan ahead: Create daily menus\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eYou know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.\u003c/p\u003e\u003cp\u003eCreate daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.\u003c/p\u003e\u003cp\u003eFor example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e8. Allow yourself an occasional treat\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eAllow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.\u003c/p\u003e\u003cp\u003eIncorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20047702","object_id":"957280dd-15e8-45a4-978e-c4323afdcb66","updated_at":"2019-01-09","meta_keywords":"","benefit_summary":"\u003cp\u003eReady to start your heart-healthy diet? Here are eight tips to get you started.\u003c/p\u003e","sections":{"":"\u003cp\u003eAlthough you might know that eating certain foods can increase your heart disease risk, it's often tough to change your eating habits. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. 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.\u003c/p\u003e","1. Control your portion size":"\u003cp\u003eHow much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating more calories than you should. Portions served in restaurants are often more than anyone needs.\u003c/p\u003e\u003cp\u003eUse a 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.\u003c/p\u003e\u003cp\u003eKeep track of the number of servings you eat. The recommended number of servings per food group may vary depending on the specific diet or guidelines you're following. A serving size is a specific amount of food, defined by common measurements such as cups, ounces or pieces. For example, one serving of pasta is about 1/3 to 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is about 2 to 3 ounces, or about the size and thickness of a deck of cards. Judging serving size is a learned skill. You may need to use measuring cups and spoons or a scale until you're comfortable with your judgment.\u003c/p\u003e","2. Eat more vegetables and fruits":"\u003cp\u003eVegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may help you cut back on higher calorie foods, such as meat, cheese and snack foods.\u003c/p\u003e\u003cp\u003eFeaturing vegetables and fruits in your diet can be easy. Keep vegetables washed and cut in your refrigerator for quick snacks. Keep fruit in a bowl in your kitchen so that you'll remember to eat it. Choose recipes that have vegetables or fruits as the main ingredients, such as vegetable stir-fry or fresh fruit mixed into salads.\u003c/p\u003e\u003ctable summary=\"Fruits and vegetables to choose and limit\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eFruits and vegetables to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eFruits and vegetables to limit\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eFresh or frozen vegetables and fruits\u003c/li\u003e                \u003cli\u003eLow-sodium canned vegetables\u003c/li\u003e                \u003cli\u003eCanned fruit packed in juice or water\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eCoconut\u003c/li\u003e                \u003cli\u003eVegetables with creamy sauces\u003c/li\u003e                \u003cli\u003eFried or breaded vegetables\u003c/li\u003e                \u003cli\u003eCanned fruit packed in heavy syrup\u003c/li\u003e                \u003cli\u003eFrozen fruit with sugar added\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e","3. Select whole grains":"\u003cp\u003eWhole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. You can increase the amount of whole grains in a heart-healthy diet by making simple substitutions for refined grain products. Or be adventuresome and try a new whole grain, such as whole-grain farro, quinoa or barley.\u003c/p\u003e\u003ctable summary=\"Grain products to choose and limit or avoid\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eGrain products to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eGrain products to limit or avoid\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eWhole-wheat flour\u003c/li\u003e                \u003cli\u003eWhole-grain bread, preferably 100% whole-wheat bread or 100% whole-grain bread\u003c/li\u003e                \u003cli\u003eHigh-fiber cereal with 5 g or more fiber in a serving\u003c/li\u003e                \u003cli\u003eWhole grains such as brown rice, barley and buckwheat (kasha)\u003c/li\u003e                \u003cli\u003eWhole-grain pasta\u003c/li\u003e                \u003cli\u003eOatmeal (steel-cut or regular)\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eWhite, refined flour\u003c/li\u003e                \u003cli\u003eWhite bread\u003c/li\u003e                \u003cli\u003eMuffins\u003c/li\u003e                \u003cli\u003eFrozen waffles\u003c/li\u003e                \u003cli\u003eCorn bread\u003c/li\u003e                \u003cli\u003eDoughnuts\u003c/li\u003e                \u003cli\u003eBiscuits\u003c/li\u003e                \u003cli\u003eQuick breads\u003c/li\u003e                \u003cli\u003eCakes\u003c/li\u003e                \u003cli\u003ePies\u003c/li\u003e                \u003cli\u003eEgg noodles\u003c/li\u003e                \u003cli\u003eButtered popcorn\u003c/li\u003e                \u003cli\u003eHigh-fat snack crackers\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e","4. Limit unhealthy fats":"\u003cp\u003eLimiting how much saturated and trans fats you eat 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.\u003c/p\u003e\u003cp\u003eThe American Heart Association offers these guidelines for how much fat to include in a heart-healthy diet:\u003c/p\u003e\u003ctable summary=\"Saturated fat and trans fat\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eType of fat\u003c/th\u003e            \u003cth width=\"50%\"\u003eRecommendation\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003eSaturated fat\u003c/td\u003e            \u003ctd\u003eNo 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\u003c/td\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003eTrans fat\u003c/td\u003e            \u003ctd\u003eAvoid\u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e\u003cp\u003eYou 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 and shortening when cooking and serving.\u003c/p\u003e\u003cp\u003eYou can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with low-sodium salsa or low-fat yogurt rather than butter, or use sliced whole fruit or low-sugar fruit spread on your toast instead of margarine.\u003c/p\u003e\u003cp\u003eYou may also want to check the food labels of some cookies, cakes, frostings, crackers and chips. Some of these \u0026mdash; even those labeled \"reduced fat\" \u0026mdash; 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.\u003c/p\u003e\u003cp\u003eWhen 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.\u003c/p\u003e\u003cp\u003eAn 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. Some studies have found that flaxseeds may help lower cholesterol in some people, but more research is needed. You can grind the seeds in a coffee grinder or food processor and stir a teaspoon of them into yogurt, applesauce or hot cereal.\u003c/p\u003e\u003ctable summary=\"Fats to choose and limit\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eFats to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eFats to limit\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eOlive oil\u003c/li\u003e                \u003cli\u003eCanola oil\u003c/li\u003e                \u003cli\u003eVegetable and nut oils\u003c/li\u003e                \u003cli\u003eMargarine, trans fat free\u003c/li\u003e                \u003cli\u003eCholesterol-lowering margarine, such as Benecol, Promise Activ or Smart Balance\u003c/li\u003e                \u003cli\u003eNuts, seeds\u003c/li\u003e                \u003cli\u003eAvocados\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eButter\u003c/li\u003e                \u003cli\u003eLard\u003c/li\u003e                \u003cli\u003eBacon fat\u003c/li\u003e                \u003cli\u003eGravy\u003c/li\u003e                \u003cli\u003eCream sauce\u003c/li\u003e                \u003cli\u003eNondairy creamers\u003c/li\u003e                \u003cli\u003eHydrogenated margarine and shortening\u003c/li\u003e                \u003cli\u003eCocoa butter, found in chocolate\u003c/li\u003e                \u003cli\u003eCoconut, palm, cottonseed and palm-kernel oils\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e","5. Choose low-fat protein sources":"\u003cp\u003eLean meat, poultry and fish, low-fat dairy products, and eggs 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.\u003c/p\u003e\u003cp\u003eFish 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.\u003c/p\u003e\u003cp\u003eLegumes \u0026mdash; beans, peas and lentils \u0026mdash; 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 \u0026mdash; for example, a soy or bean burger for a hamburger \u0026mdash; will reduce your fat and cholesterol intake and increase your fiber intake.\u003c/p\u003e\u003ctable summary=\"Proteins to choose and limit or avoid\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eProteins to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eProteins to limit or avoid\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eLow-fat dairy products, such as skim or low-fat (1%) milk, yogurt and cheese\u003c/li\u003e                \u003cli\u003eEggs\u003c/li\u003e                \u003cli\u003eFish, especially fatty, cold-water fish, such as salmon\u003c/li\u003e                \u003cli\u003eSkinless poultry\u003c/li\u003e                \u003cli\u003eLegumes\u003c/li\u003e                \u003cli\u003eSoybeans and soy products, such as soy burgers and tofu\u003c/li\u003e                \u003cli\u003eLean ground meats\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eFull-fat milk and other dairy products\u003c/li\u003e                \u003cli\u003eOrgan meats, such as liver\u003c/li\u003e                \u003cli\u003eFatty and marbled meats\u003c/li\u003e                \u003cli\u003eSpareribs\u003c/li\u003e                \u003cli\u003eHot dogs and sausages\u003c/li\u003e                \u003cli\u003eBacon\u003c/li\u003e                \u003cli\u003eFried or breaded meats\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e","6. Reduce the sodium in your food":"\u003cp\u003eEating 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:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eHealthy adults have no more than 2,300 milligrams (mg) of sodium a day (about a teaspoon of salt)\u003c/li\u003e    \u003cli\u003eMost adults ideally have no more than 1,500 mg of sodium a day\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAlthough 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.\u003c/p\u003e\u003cp\u003eIf you like the convenience of canned soups and prepared meals, look for ones with reduced sodium. Be wary of foods that claim to be lower in sodium because they are seasoned with sea salt instead of regular table salt \u0026mdash; sea salt has the same nutritional value as regular salt.\u003c/p\u003e\u003cp\u003eAnother way to reduce the amount of salt you eat is to choose your condiments carefully. Many condiments are available in reduced-sodium versions, and salt substitutes can add flavor to your food with less sodium.\u003c/p\u003e\u003ctable summary=\"Low-salt items to choose and high-salt items to limit or avoid\"\u003e    \u003ctbody\u003e        \u003ctr\u003e            \u003cth width=\"50%\"\u003eLow-salt items to choose\u003c/th\u003e            \u003cth width=\"50%\"\u003eHigh-salt items to limit or avoid\u003c/th\u003e        \u003c/tr\u003e        \u003ctr\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eHerbs and spices\u003c/li\u003e                \u003cli\u003eSalt-free seasoning blends\u003c/li\u003e                \u003cli\u003eReduced-salt canned soups or prepared meals\u003c/li\u003e                \u003cli\u003eReduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e            \u003ctd\u003e            \u003cul\u003e                \u003cli\u003eTable salt\u003c/li\u003e                \u003cli\u003eCanned soups and prepared foods, such as frozen dinners\u003c/li\u003e                \u003cli\u003eTomato juice\u003c/li\u003e                \u003cli\u003eCondiments such as ketchup, mayonnaise and soy sauce\u003c/li\u003e                \u003cli\u003eRestaurant meals\u003c/li\u003e            \u003c/ul\u003e            \u003c/td\u003e        \u003c/tr\u003e    \u003c/tbody\u003e\u003c/table\u003e","7. Plan ahead: Create daily menus":"\u003cp\u003eYou know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.\u003c/p\u003e\u003cp\u003eCreate daily menus using the six strategies listed above. When selecting foods for each meal and snack, emphasize vegetables, fruits and whole grains. Choose lean protein sources and healthy fats, and limit salty foods. Watch your portion sizes and add variety to your menu choices.\u003c/p\u003e\u003cp\u003eFor example, if you have grilled salmon one evening, try a black-bean burger the next night. This helps ensure that you'll get all of the nutrients your body needs. Variety also makes your meals and snacks more interesting.\u003c/p\u003e","8. Allow yourself an occasional treat":"\u003cp\u003eAllow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn into an excuse for giving up on your healthy-eating plan. If overindulgence is the exception, rather than the rule, you'll balance things out over the long term. What's important is that you eat healthy foods most of the time.\u003c/p\u003e\u003cp\u003eIncorporate these eight tips into your life, and you'll find that heart-healthy eating is both doable and enjoyable. With planning and a few simple substitutions, you can eat with your heart in mind.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}