The importance of a heart healthy diet is not lost on me, because I lost my father to heart disease in 2004.
Heart disease has a genetic component, but there's nothing we can to alter our genes.
What we can control, and should, is our diet and exercise habits.
Before you go any further, I have a question for you. Have you had your blood pressure, cholesterol levels and body weight checked in the past 6 months?
If the answer is no, you are not ready for a heart healthy diet plan. You need to know where you stand before you begin. Do complete the tests and come back to this page when you are ready.
The heart healthy diet is based on the same principles as the low cholesterol diet and the low fat diet.
The link between diet and heart disease.
Eating a diet high in cholesterol and saturated fat (red meats, fried foods, butter).
Accumulation of fat (plaque) on the inner linings of your arteries (atherosclerosis). The arteries lose their soft, elastic structure and become hard and rigid, leading to sluggish blood flow. Sometimes, they narrow considerably and prevent blood flow to critical organs like the heart (heart attack) and brain (stroke).
A diet high in cholesterol is usually high in trans fats, sodium and carbohydrates (fast foods, preserved foods).
Higher insulin levels (which makes the body a 'fat storing' machine), greater water retention (the body tends to retain water with sodium) and more pressure within the bloood vessels.
Weight Gain.
High blood pressure, diabetes and heart disease develop together, although they may not be apparent at the same time. It takes years before the diagnosis is made.
This is called the Deadly Quartet - High blood pressure, obesity, high cholesterol and adult-onset diabetes. It's getting out of contol in this generation. Coronary heart disease (CHD) is the single leading cause of death in America. More than 61 million Americans suffer from some form of cardiovascular disease, including high blood pressure, coronary heart disease, stroke, congestive heart failure, and other conditions. More than 2,600 Americans die every day because of cardiovascular diseases, about 1 death every 33 seconds.
It's time for a change of heart.
A heart healthy diet plan is critical in today's times.
No more than 8-10% of the day's total calories should come from saturated fat.
30 percent or less of the day’s total calories from fat.
Less than 300 milligrams of dietary cholesterol a day.
Limit sodium intake to 2400 milligrams a day.
Just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level.
It is best to consult with a physician and dietician to determine your calorie needs. Alternatively, you can also send me an email with your height, weight and gender and I will calculate it for you.
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