Eating for a Healthy Heart
You can lower your chances of getting heart disease. One way is through your diet.
Remember:
- Eat less fat : Some fats are more likely to cause heart disease. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils.
- Eat less sodium : Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of
heart disease. Sodium is something we need in our diets, but most of us eat too much of it.
Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table. - Reduce your calories if you’re overweight : When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.
- Eat more fiber : Eating fiber from fruits, vegetables and grains may help lower your chances of getting heart disease.
- Eat a variety of foods.
- Eat plenty of bread & cereal. Also eat lots of vegetables and fruit.
- If you drink beer, wine, or other alcoholic beverages, do so in moderation .
Here are some other things you can do to keep your heart healthy:
Ask your doctor to check your cholesterol level. This is done with a blood test. The test will show the amount of cholesterol in your blood with a number. Below 200 is good. The test will also show the amount of “good” and “bad” cholesterol. Your doctor can tell you more about what these numbers mean.
If your cholesterol is high, your doctor may suggest diet changes, exercise, or drugs to bring it down.
Regular exercise-like walking, swimming, or gardening—can help you keep your weight and cholesterol down.