Heart- Healthy Diet
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Heart Healthy Diet Tips:
Exercise; Burn 1200-1500 calories per week with aerobic exercise.
Having a high sodium diet can cause a person to gain water-weight.
Doctors encourage patients to consume less than 2.4 grams of sodium per day, or about 1 1/4 teaspoon.
Avoid foods with trans-fatty acid fat such as: fried fast food, cookies, cakes, and some other desserts.
Minimize carbohydrates to keep HDL Cholesterol levels from dropping.
Focus on both lowering LDL cholesterol and raising HDL cholesterol.
Choose fish or poultry over red meat
Consume less than three caffeinated drinks per day
Total Fat Intake
Less than 30% of your daily calories
Less than 10% Saturated Fat
Less than 10% Polyunsaturated fatty acid
10-15% Monounsaturated Fats
Total Cholesterol Intake
Less than 300 milligrams per day
LDL Cholesterol: "Bad cholesterol"
HDL Cholesterol: "Good Cholesterol"
Total Sodium Intake
Less than 2400 mg or 2.4 grams per day
Types of Fat
Found in vegetables, can raise HDL cholesterol levels.
Found in red meat and diary, can raise LDL cholesterol levels.
Types of Cholesterol
High Density Lipoproteins: Transfers cholesterol back to the liver.
Low Density Lipoproteins:
Carries 60-70 percent of fat around the body. Excessive LDL consumption increases your risk for heart attack or stroke.
High sodium foods:
Pre-packaged and fast foods generally contain the highest levels of sodium.
Sodium and Blood Pressure:
High sodium diets can lead to increased blood pressure.
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Heart Healthy Diet