Heart health guidelines continued
• Opt for fat-free and low-fat dairy products. Also choose lean meats in place of higher-fat cuts. The leanest cuts of meat are loin, flank, and round.
• Get at least 15% of total calories in your diet from monounsaturated fats such as olive oil. Choose unsaturated fats instead of saturated and trans fats.
• Limit cholesterol to 300 mg per day. If you have high blood cholesterol levels, limit your intake to less than 200 mg per day. Try to choose heart healthy fats like olive oil, that can boost your HDL cholesterol to combat your LDL cholesterol.
• Get 20 to 30 g of fiber per day (for adults over age 50); include plenty of soluble fiber. Try to get it from a variety of sources such as wholemeal bread, cereal and fresh fruit.
• Consume at least 400 micrograms (mcg) of folate (folic acid) per day from fruits, vegetables, fortified grains, and/or a supplement.
• Limit intake of refined carbohydrates, such as white flour and sugar.
• Maintain a desirable weight to prevent metabolic syndrome, a major risk factor for heart disease. Metabolic Syndrome is a condition characterized by a group of diagnostic test findings, including elevated blood glucose levels, high triglycerides, low HDL cholesterol, high blood pressure, and obesity.
Metabolic syndrome is associated with an increased risk of diabetes, heart attack, and stroke, so watching what you eat is about more than just apperance and heart health.
Learn to prevent High Blood Pressure in Diet and Disease Prevention Part 5
