Tips for Healthy Heart
To reduce risk of heart attack, eat healthy and low fat diet. Develop a pattern of eating that will stomach without damaging your heart, but sometimes its hard to figure out which food is good for us.
Try to cut back on foods that are high in saturated fat, total fat, and cholesterol. If you have a family history of high cholesterol or you have a diagnosed high blood cholesterol level, you should take a more vigorous approach to your diet.
Food with High Fats & Cholesterol: Saturated fat increases your blood cholesterol level more than anything else in your diet; Most of the saturated fat you eat probably comes from animal products.
Dairy products made from whole milk — including butter, cheese, milk, cream, and ice cream — and the fat in meat and poultry skin contain very high amounts of saturated fat.
There are also some vegetables that are high in saturated fats, including coconut oil, cocoa butter, palm kernel oil, and palm oil.
What to Eat: Instead of meats like sausage, bacon, and processed high-fat cold cuts, eat fish, poultry, and leaner cuts of meat, but be sure to remove the fat and skin before eating. It’s ok to eat up to six ounces of these daily. You should also cut down on organ meats, such as liver, kidney, and brains.Replace butter with margarine (the softer the less saturated fat) or vegetable oil. Drink skim or one percent milk instead of whole milk and eat nonfat or low-fat cheese and yogurt. Substituting egg whites, which are cholesterol and fat free, for whole eggs or egg yolks will also help improve your heart health.
The way you prepare your food also affects its nutritional value. It’s better to boil, bake, roast, or poach your foods than to fry them. Vegetable oils are great to use instead of butter for sautéing vegetables.
You should try to eat six to 11 servings daily of breads, three to five daily servings of vegetables; two to four daily fruits servings; cereals, rice, and pasta; two to three servings daily of milk, yogurt, and cheese; and two to three servings daily of meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds.Your diet should focus on fruits, vegetables, and whole grains cereals, breads, rice, and pasta. With a little effort, you can start cooking up healthy and delicious meals in no time