Let's face it, in most cases heart disease and diet are synonymous with one another, and even when they aren't many of the condition which unhealthy eating habits promote contribute to heart and artery disease. So staking steps to avoid a future heart attack, or managing your cardiovascular health after that initial heart attack should include a heart healthy diet.
Any heart healthy diet will need to control saturated fat consumption. Saturated fats are solid at room temperature and are found in large quantities in butter, cheese, coconut oil, sweetbreads, cream, poultry, poultry skin, luncheon meats, some canned meats, and well marbled red meat. The amount of saturated fat in the diet can be more damaging to blood cholesterol levels than cholesterol in foods such as egg yolks.
20 steps to can help with heart disease and diet.
*When cooking substitute olive or canola oil for high saturated fat palm oil, lard, shortening, or butter.
*After cooking place soups, chili, or gravies in the refrigerator. After a few minutes the saturated fat will solidify on the surface. Skim, reheat, and then serve.
*Drain fats from meats after cooking.
*Use herbs as a substitute for butter and other high fat seasonings such as bacon grease or pork fat.
*Use the newer, lower fat canola oil sprays in place of cooking oil.
*Bake, broil, or boil foods instead of frying them.
*Trim poultry fat and remove skin before cooking.
*Trim the fat from beef or pork before cooking.
*Choose less expensive tougher cuts and use your cooking skill to tenderize them.
*Substitute skim milk for high fat options.
*Serve more whole grains and vegetables and less meat. Holding meat serving down to 4 oz or less per meal is suggested by the American Heart Association.
*Choose fat free or low fat cheeses, sour cream, salad dressings, and mayonnaise.
*Substitute mustard for mayonnaise when given the chance.
*Substitute fresh fruit for high fat desserts.
*Find healthy options for snacking. Walnuts, sunflower seeds, dark skinned grapes, or apples are all heart healthy choices. If at home you can be more creative such as a slice of pear with a dash of peanut butter on top.
*Eat baked cold water fatty fish high in omega 3 essential oils twice a week instead of pork, beef, or poultry.
*Substitute soy or bean based products for hamburgers patties or high fat franks.
*Substitute herbal teas, fresh fruit, and vegetable juices for soft drinks.
*If you must drink coffee consider adding a few flax seeds or a tablespoon of flax seed oil to your java each morning.
*When given the choice choose products containing plant stanols or sterols. These natural substances have been shown to lower blood cholesterol over time.
*Becoming an expert label reader when shopping is our 20th and perhaps most valuable suggestion. When reading labels keep in mind that the AMA suggest a heart healthy diet consisting of no more than 10 percent of calories from saturated fat.
What else? Managing heart disease and diet is challenging to say the least, and some feel they need a little extra help to get over the hump. For these individuals a lowered-cholesterol.com natural cholesterol reduction supplement, along with a daily exercise routine is an additional two step approach that could prove helpful in sending artery clogging high cholesterol dancing out the back door once and for all.
Rob D. Hawkins is an enthusiastic advocate for the use of safe and effective high quality alternative health products and natural living, with over 10 years experience in the field. Learn more about natural remedies and natural health at purchaseremedies.com Purchase Remedies.com
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