Tweet
Cooking for a Healthy Heart
Heart disease used to be something that just happened to us. We could blame it on heredity, getting older, or any other handy excuse. Now, we know better these days. We know that smoking, lack of activity, and poor food choices multiply our risk for getting heart disease.
The American Heart Association (AHA) recommends the following eight essentials to a heart-healthy diet:
Cut back on fat - Total fat intake should account for less than 30 percent of your daily calories.
Limit saturated fats - Saturated fats should take up no more than ten percent of your daily caloric intake. The easiest way to limit these fats is to cut back on red meat, butter, and dairy fats.
Limit egg consumption - Because one egg contains almost 300 milligrams of cholesterol, it is best to limit egg consumption to twice a week. Cholesterol intake should be less than 100 milligrams per 1,000 calories, not to exceed 300 milligrams per day.
Do not be concerned about protein - Protein intake should make up 15 percent of daily calories. There is little reason for concern, unless you are a professional bodybuilder who requires a higher protein intake.
Crank up those carbohydrates - Carbohydrates should make up 50 percent of your daily calories, with the emphasis on complex carbohydrates like whole grains, beans, vegetables, and fruit.
Watch the salt - Sodium intake should not exceed three grams per day.
Limit alcohol intake - Alcohol intake should be limited to no more than two beers or two glasses of wine per day.
Eat a varied diet - The wider the variety of your diet, the greater the likelihood that you are getting all of the essential nutrients your body needs.
Heart disease used to be something that just happened to us. We could blame it on heredity, getting older, or any other handy excuse. Now, we know better these days. We know that smoking, lack of activity, and poor food choices multiply our risk for getting heart disease.
The American Heart Association (AHA) recommends the following eight essentials to a heart-healthy diet:
Cut back on fat - Total fat intake should account for less than 30 percent of your daily calories.
Limit saturated fats - Saturated fats should take up no more than ten percent of your daily caloric intake. The easiest way to limit these fats is to cut back on red meat, butter, and dairy fats.
Limit egg consumption - Because one egg contains almost 300 milligrams of cholesterol, it is best to limit egg consumption to twice a week. Cholesterol intake should be less than 100 milligrams per 1,000 calories, not to exceed 300 milligrams per day.
Do not be concerned about protein - Protein intake should make up 15 percent of daily calories. There is little reason for concern, unless you are a professional bodybuilder who requires a higher protein intake.
Crank up those carbohydrates - Carbohydrates should make up 50 percent of your daily calories, with the emphasis on complex carbohydrates like whole grains, beans, vegetables, and fruit.
Watch the salt - Sodium intake should not exceed three grams per day.
Limit alcohol intake - Alcohol intake should be limited to no more than two beers or two glasses of wine per day.
Eat a varied diet - The wider the variety of your diet, the greater the likelihood that you are getting all of the essential nutrients your body needs.
Comment