Heart Healthy Diet for Men

Heart disease is one of the leading causes of death in America. But many diseases of the heart and cardiovascular system can actually be prevented through simple changes in lifestyle. One such change that people can easily make is to their diet. For both men and women, a heart healthy diet can go a long way toward staving off the development of many forms of heart disease.

  1. Fat & Cholesterol

    • Watching your intake of both fat and dietary cholesterol is one of the most important dietary measures. Both factors can greatly contribute to the rise in blood pressure and blood cholesterol, increasing your chances of heart disease. With total fat, try to keep your intake no higher than 25 percent of your daily caloric intake. That means that a 2,000 calorie diet should have no more than 500 calories from fat. Olive oil, canola oil, nuts and seeds contain monounsaturated fats, which are considered "good" fats, but should be included in the 25 percent.

      Trans fat and saturated fat are a different story, so reduce your intake to less than 1 percent and 7 percent, respectively. To use the same example, a 2,000 calorie diet should contain no more than 20 calories of trans fat and 140 calories from saturated fat. Foods like butter, milk, cheese and meat contain saturated fat. Trans fat is found in partially hydrogenated oils, used in cookies, cakes, crackers, chips and fried foods.

      As you limit the amount of fat in your diet, try to do the same with your cholesterol. Between 200 and 300 mg is a good goal for dietary cholesterol, so limit the amount of meat, eggs and dairy you consume each day.

    Sodium

    • Another important factor in a heart healthy diet is sodium. High sodium intake can raise your blood pressure, increasing your chances of heart disease. For most people, a single teaspoon of salt (2,300 mg) is the maximum amount of sodium you should have in a day. Limit salt while preparing meals, stop salting your foods at the dinner table and avoid highly processed foods and canned soups to reduce your sodium intake.

    Diet

    • While you may need to restrict fat, dietary cholesterol and sodium, a heart healthy diet can include a huge variety of foods. Fruits, vegetables and whole grains should all be significant parts of your daily menu. You can still eat dairy, meat and fat; just remember to use moderation and look for lean and low-fat choices.

      Fruits and vegetables should make up the majority of your menu. Whole grains, like brown rice, oatmeal, flax and any products made of whole-wheat or whole-grain, should be included in your diet. Buy skim milk, low-fat cheeses, low-fat yogurt and egg whites. Stick to lean meats, poultry and cold-water fish. Add legumes and products made with soy, like tofu and tempeh.

Related Searches

References

Resources

You May Also Like

  • Heart-Healthy Foods for Men

    According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for American men. Although...

  • Suggestions for Healthy Snacks for Men

    According to the Medical News Today website, men are more prone to heart disease than women. This means men should eat more...

  • Healthiest Foods for Men

    According to the Mayo Clinic, heart disease, cancer, stroke, diabetes and kidney disease are among the top ten major threats to a...

  • Good & Healthy Diets for Men

    It can be hard for men to maintain a good and healthy diet. There is a lot of stigma attached to dieting...

  • Healthy Food Diets for Obese Men

    Healthy eating isn't only important if you're obese. According to the American Heart Association, a poor diet can increase your chances of...

  • A Balanced Diet for Men

    Heart Healthy Diet for Men. Heart disease is one of the leading causes of death in America. But many diseases of the...

  • Healthy Eating Plans for Men

    1500 Calorie Diet for Men; Easy Ways to Eat Healthy for Men; Daily Calorie Requirement for Men; How Many Calories Should You...

  • Diets for Single Men

    Diets for Single Men. Dieting is hard work whoever you are. ... Heart Healthy Diet for Men. Heart disease is one of...

  • Heart Healthy Diet Plans

    According to the American Heart Association, more than 80 million people in the United States have a type of cardiovascular disease. High...

  • Health Checklist for Men

    Heart-Healthy Foods for Men. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death...

  • Heart Healthy Diet Guidelines

    The Center for Disease Control lists heart disease as the leading cause of death for both men and women in the United...

  • Diets for the Heart

    What you eat has a direct impact on your heart health, both immediately and over your lifetime. Maintaining a heart-healthy diet does...

  • Diet for Cardiac Patients

    A majority of men and women who suffer from heart disease are also ... While all adults should practice heart-healthy diet practices,...

  • Menu for a Healthy Heart Diet

    Eating healthy for your heart isn't something only people who have suffered from a heart attack should consider. Eating heart healthy leads...

  • Lunch Box Ideas for Men

    Many men are turning to home-packed lunches in order to reduce the expense of eating out as ... Here are an array...

  • Middle-Aged Men & Heart Disease

    Middle-Aged Men & Heart Disease. ... When middle-aged men eat a healthy diet in combination with maintaining a healthy weight, ...

  • Diets for Men That Work

    Consume at least 25 percent of your daily calories from fats such as animal fat, natural fat from foods like avocados and...

  • 1500 Calorie Diet for Men

    1500 Calorie Diet for Men. ... 1500 Calorie Diet Menu Plan. A 1,500 calorie diet is a healthy target that can include...

  • Diet Tips for Men

    Try changing your routine and adding new foods and recipes into your meal plan. ... Heart Healthy Diet for Men. Heart disease...

  • Diet Plans for Seniors

    Diet Plans for Seniors. A healthy diet plan for seniors should take into account the changing ... heart disease and ... The...

Related Ads

Featured