Dietary Recommendations From the American Heart Association

Eating a healthy diet is the best way to ward off heart disease. Eating healthily is easier than most people think, and the food is not bad, if prepared correctly. If you make healthy eating a habit, you will have long-term benefits for your health and heart. The American Heart Association provides wonderful tips on eating a heart-healthy diet.

Variety is the Spice of Life

Our bodies need foods that are rich in nutrients. According to the American Heart Association (AHA), you should eat five servings of vegetables and fruits each day. They are high in vitamins, minerals and fiber. These foods are also low in calories, fat and sodium, and they contain no cholesterol, which is the enemy of a good heart. Fresh fruits and vegetables are best for you. When cooking them, use fat or oils sparingly. The AHA also advises us to eat six servings of whole-grain foods daily. They help lower your cholesterol and provide fiber and nutrients that are essential to good health. Include at least three servings of dairy products every day. Buy no-fat or low-fat butter, sour cream and milk. Your daily meat intake should be two servings. You should include two servings of fish each week.

Avoid Nutrient-Poor Foods

Limit food and drinks that are high in calories and low in nutrients. You should also limit foods that are high in fats, trans fats and cholesterol, according to the AHA. Choose lean meats and always take the skin off the poultry before cooking. Cut back on foods that contain high levels of hydrogenated fats in order to reduce the trans fats in your diet. Trans fats are used by food manufacturers to make the food tastier and last longer on the shelf. It is important to read the labels on your food before purchasing it at the grocery store. Also, if you drink alcoholic beverages, drink in moderation. Have one drink a day if you are a woman and two if you are a man.

Salt Intake

The AHA recommends that you eat less than 2,300 mgs of sodium daily. One teaspoon of salt contains 2,300 mgs. Even though you reduce the amount of salt that you add to your food at the table or while cooking, you still need to be aware of the amount of salt that is in the foods you buy at the grocery store. It is best to buy fresh, frozen or canned foods that contain no salt. Avoid eating chips or other snacks that are salty. Choose soup, broths and other prepared foods that are unsalted.