How to Eat to Avoid Heart Disease

By eHow Health Editor

Eat to Avoid Heart Disease Eat to Avoid Heart Disease

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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.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

  • Groceries
  • Vegetarian Cookbook
  • 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

What to Eat

Step1
Include fresh fruits and vegetables in your diet, preferably five or more servings a day.
Step2
Eat plenty of whole grains such as cereal, rice and pasta, preferably six servings a day.
Step3
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.
Step4
Eat beans and peas to help fulfill your daily protein food group requirement of 6 cooked ounces a day without all the fat.
Step5
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

Step1
Avoid high-fat dairy products such as whole milk, cream and ice cream, as well as butter and cheese.
Step2
Limit your use of organ meats such as liver, sweetbreads, kidney and brain.
Step3
Reduce your intake of high-fat processed meats including hot dogs, bologna and sausage.
Step4
Forgo duck and goose meat and organs, including foie gras.

How to Cook

Step1
Look for low-fat cookbooks and recipes.
Step2
Use egg whites only; don't use the yolk in recipes that call for eggs.
Step3
Drain off fat with a cooking rack whenever browning.
Step4
Use cooking methods that require little or no fat such as boiling, baking or broiling.
Step5
Limit your use of solid fats such as shortening, lard and soft margarine.
Step6
Use wine, fruit juice or marinade for basting.
Step7
Trim fat from meat and remove skin from poultry.

Tips & Warnings

  • Studies have shown that drinking apple juice daily can help keep cholesterol low. The juice contains high levels of phenol, which reduces LDL oxidation, the process that can lead to heart disease.
  • If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended as a substitute for professional medical advice or treatment.

Comments

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Anonymous

Anonymous said

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on 2/28/2006 A healthy heart depends on a healthy diet, which basically means a low intake of fat in your diet. I would suggest some good fats that promote a healthy heart and overall energy such as fish oil, flaxseed oil, safflower oil known as Omega-3 Omega-6 and Omega-9 fatty acids.
Other healthy heart supplements: co enzyme Q-10. It is simple to include in your diet. Personally I take 1 Omega complex soft gel a day and 1 Q-10 that's it, and it works! Remember, eating fish is a natural way to obtain these fatty acids in your diet and lower your risk of heart disease.
Have a nice day and a healthy heart.

Anonymous

Anonymous said

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on 11/22/2005 A simple, cheap and safe Vitamin C tablet every day (at least 500 or 1000 milligram) will boost collagen production and keep your hearts arteries healthy.

Anonymous

Anonymous said

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on 11/22/2005 Eat your biggest meal early in the morning and the same style/amount in the afternoon. For dinner eat a small, light meal. It might take a little getting used to but once you do it you will be converted. I have been doing this for over 25 years and trust me, IT WORKS!

Anonymous

Anonymous said

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on 11/22/2005 Note the difference between 'Whole Grain', 'Whole Wheat' (where some of the flour is derived from the natural cereal - but the remainder?) and '100% Whole Wheat'. 'Stone Ground' doesn't help determine what you're ingesting.

Anonymous

Anonymous said

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on 11/22/2005 Natural brands (like Adams) contain just the peanuts and salt, and skip the trans-fatty acids you'll find in popular brands. Definitely a healthier choice for those who can't bear to part with this indulgent staple food.

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eHow Article:  How to Eat to Avoid Heart Disease

eHow Health Editor

eHow Health Editor

Category: Health

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