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Heart-healthy eating: Five strategies to help prevent cardiovascular disease
Source: www.mayoclinic.com
5/31/2004 - Cardiovascular disease is the No. 1 killer of both men and women in the United States. You want to change your diet, but you are not sure where to begin. Heart-healthy eating - like healthy eating in general - is about eating more fruits, vegetables, and whole grains and limiting animal products that are high in fat and cholesterol, such as meat and cheese. Making a few changes in your diet could improve your heart health today and for the future.
Here are five heart-smart strategies to get you started. Once you know which foods to emphasize and which foods to limit or avoid, you can create meal plans to keep you on track.
1. Limit intake of unhealthy fats and cholesterol. Of the types of fat - saturated, polyunsaturated, monounsaturated, and trans fat - saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.
2. Choose low-fat protein sources. Legumes - beans, peas, and lentils - are good sources of protein and contain less fat, making them good substitutes for meat. Soybeans and soy protein may help lower your cholesterol and triglyceride levels. Fish is another good alternative to high-fat meats.
3. Eat more fruits and vegetables. They are low in calories and good sources of vitamins and minerals and are rich in dietary fiber. They also contain phytochemicals - substances found in plants that may help prevent cardiovascular disease.
4. Select whole grains. Whole grains are good sources of fiber and a diet high in fiber can help lower blood cholesterol levels and reduce your risk of heart disease. Whole grains also are important sources of vitamins and minerals, such as thiamin, riboflavin, niacin, folate, selenium, zinc, and iron.
5. Practice moderation and balance. Overloading your plate, taking seconds, and eating until you are stuffed can lead to excess calorie, fat, and cholesterol intake. Keep track of the number of servings you eat - and use proper serving sizes - to help control how much food you eat.
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