How to Eat to Avoid Heart Disease

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By eHow Contributing Writer

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(42 Ratings)

Eat to Avoid Heart Disease

Improving your eating habits, thereby lowering your cholesterol level, is one of the best ways to avoid heart disease. Look for foods that are low in fat and salt, and choose a variety of foods from every food group. These guidelines follow the recommendations of the American Heart Association.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

beans
eggs
fresh fruits
high-fiber cereal
fruit juice
nonfat or low-fat milk
pasta
peas
rice
fresh vegetables
wine
nonfat or low-fat yogurt
Groceries
Vegetarian Cookbook

What to Eat

Step 1

Include fresh fruits and vegetables in your diet, preferably five or more servings a day.
Step 2

Eat plenty of whole grains such as cereal, rice and pasta, preferably six servings a day.
Step 3

Include two to four servings of dairy products in your daily food intake. Try nonfat or low-fat milk (0 to 1 percent fat) and yogurt.
Step 4

Eat beans and peas to help fulfill your daily protein food group requirement of 6 cooked ounces a day without all the fat.
Step 5

Try unsaturated vegetable oils such as canola, olive, safflower and sunflower instead of saturated oils like coconut, palm and palm kernel oil.

What to Avoid

Step 1

Avoid high-fat dairy products such as whole milk, cream and ice cream, as well as butter and cheese.
Step 2

Limit your use of organ meats such as liver, sweetbreads, kidney and brain.
Step 3

Reduce your intake of high-fat processed meats including hot dogs, bologna and sausage.
Step 4

Forgo duck and goose meat and organs, including foie gras.

How to Cook

Step 1

Look for low-fat cookbooks and recipes.
Step 2

Use egg whites only; don't use the yolk in recipes that call for eggs.
Step 3

Drain off fat with a cooking rack whenever browning.
Step 4

Use cooking methods that require little or no fat such as boiling, baking or broiling.
Step 5

Limit your use of solid fats such as shortening, lard and soft margarine.
Step 6

Use wine, fruit juice or marinade for basting.
Step 7

Trim fat from meat and remove skin from poultry.

Comments

bronzakles said

Flag This Comment

on 9/19/2009 Don't buy into this article by an anonymous writer who provides no references. Crying out loud!

Sondrac said

on 7/18/2009 Great article! Well written 5* and rec

susu22 said

on 7/16/2009 it is true fat makes stomic upsit and heart burn

than you

chrisanimelo444 said

on 7/11/2009 Great post! Valuable information there. Studies also show that strawberries actually lower the risk of heart disease. That may be something you want to add to your diet.

Source: http://www.saladsticks.com/2009/07/4-shocking-facts-about-strawberries.html

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