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PRINCIPLES OF A HEART HEALTHY DIET
CHOOSE A DIET WITH PLENTY OF VEGETABLES AND FRUITS
The diet should contain at least 5 servings of fruits and vegetables per day, both as meals and snacks. There are no restrictions on any type of fruits and vegetable (except for those with diabetes). Fruits and vegetables are high in nutrients and fiber and relatively low in calories, and can be consumed in large quantities. Fruit juices tend to be high in calories and lack fiber, and hence one should eat the fruit rather than having the juice.
CHOOSE A DIET LOW IN SATURATED FAT
There are three kinds of fat – Saturated, Mono-unsaturated and Poly-unsaturated. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less than 10 percent of calories will help one lower the blood cholesterol level. Oil should be used sparingly for cooking. It is recommended that not more than 1 tbsp (1 tbsp = 3 tsp = 15 ml) be used per person per day. The oil selected should be low in saturated fat and should have a healthy mixture of monounsaturated and polyunsaturated fatty acids. Among the oils, groundnut, soybean, rice bran, mustard and sunflower are recommended. Olive oil is an excellent choice, but it is very expensive and its flavor may not be palatable to everyone.
Foods high in saturated fat include:
• Red meat
• Whole milk and milk products
• Bakery products, such as muffins and cakes
• Ghee, vanaspati, coconut oil
• Butter, mayonnaise, cheese
Foods one can substitute with are :
(Table here)
CHOOSE A DIET LOW IN CHOLESTEROL
The body makes the cholesterol it requires. In addition, cholesterol is obtained from food. Dietary cholesterol comes only from animal sources such as egg yolks, meat (especially organ meats such as liver), poultry, fish, and milk products. Contrary to popular belief, cholesterol is not present in vegetable oils. However, in addition to dietary cholesterol, the saturated fat that one consumes is converted to cholesterol in the body, and should therefore be kept to a minimum. Choosing foods with less cholesterol and saturated fat will help lower the blood cholesterol levels.
Foods high in cholesterol include:
• Egg yolk
• Organ meat, like liver and kidney
• Red meat
• Shellfish, like prawns and crab
• Whole milk, cheese
CHOOSE A DIET HIGH IN GRAINS AND LOW IN SIMPLE SUGARS
The diet should contain 4-6 servings per day of grain products, which provide complex carbohydrates, vitamins, minerals and fiber. Complex carbohydrates (like brown rice) are recommended over simple carbohydrates (like sugar). People tend to put on weight when they obtain their carbohydrates from simple sugars (like soft drinks) instead of complex carbohydrates. Grains, vegetables, fruits, legumes and nuts are good sources of fiber.
EAT SMALLER BUT MORE FREQUENT MEALS
Smaller meals help stave off feelings of starvation, which can lead to binge eating. It’s also an easy way to get fruits and vegetables into the diet.
KEEP THE FOOD LOW IN SALT
The simplest way to avoid extra salt is to remove the saltshaker from the dining table. Foods high in salt include:
• Pickles
• Papad
• Processed foods
• Baked beans
• Canned soups
TO ACHIEVE AN OVERALL HEALTHY EATING PATTERN
One should -
• Choose an overall balanced diet with foods from all major food groups, emphasizing fruits, vegetables and grains.
• Consume a variety of fruits, vegetables and grain products.
• At least 5 daily servings of fruits and vegetables.
• At least 6 daily servings of grain products, including whole grains.
• Include fat-free and low-fat dairy products, fish, legumes, poultry and lean meats.
• Eat at least two servings of fish per week.
TO ACHIEVE A HEALTHY BODY WEIGHT
One should -
• Avoid excess intake of calories.
• Maintain a level of physical activity that achieves fitness and balances energy expenditure with caloric intake; for weight reduction, expenditure should exceed intake.
• Limit foods that are high in calories and/or low in nutritional quality, including those with a high amount of added sugar.
TO ACHIEVE A DESIRABLE BLOOD PRESSURE LEVEL
One should -
• Limit salt intake to less than 6 grams (2,400 mg sodium) per day, slightly more than one teaspoon a day.
• If you drink, limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.
TO ACHIEVE A DESIRABLE CHOLESTEROL LEVEL
One should -
• Limit foods with a high content of saturated fat and cholesterol. Substitute with grains and unsaturated fat from vegetables, fish, legumes and nuts.
• Limit cholesterol to 300 milligrams (mg) a day for the general population, and 200 mg a day for those with heart disease or its risk factors.
• Limit trans fatty acids. Trans fatty acids are found in foods containing partially hydrogenated vegetable oils such as packaged cookies, crackers and other baked goods; commercially prepared fried foods and some margarines.
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