Here are some important tips from Janet Tietyen and Darlene Forester, experts in food and nutrition at the University of Kentucky College of Agriculture. By following these guidelines, at least you can reduce the risk of heart disease.
1. Fat contains twice the calories of protein and carbohydrates.This calorie-dense sources that contribute to excess weight, which is a risk factor for heart disease and other health problems.
2. Limit your total fat intake to 30 percent of your daily calories. For a 2,000 calorie diet, with an average of no more than 67 grams of fat per day. high-fat meat, dried food, some milk products, as well as additional ingredients in salad dressings and mayonnaise.
3. Saturated fats should be limited to no more than 10 percent of their caloric needs. People with a 2,000-calorie daily diet should not consume more than 22 grams of saturated fat. Less is better for heart health. Saturated fats are solid at room temperature.Usually derived from animal foods and coconut oil.
4. Add monounsaturated fat, and also works as part of the total fat intake. Peanut, soybean and olive oil is the best source of monounsaturated fat, while corn and sunflower oils from polyunsaturated fats. In addition, some fish contains omega-3 fatty acids, a type of polyunsaturated fat. Content rich in fish, such as some types of salmon, sea trout, mackerel, and halibut. Add fish to your diet at least three times a week.
5. To increase the soluble fiber in the diet, eating nuts at least twice a week.
6. Enter the oats and bran as an important part of their diet. Can be served as a cereal or added to muffins or pancakes, even a cake.
7. The consumption of vegetables and fruits, at least five servings per day to meet the needs of soluble fiber and other nutrients to stay healthy for the heart.
8. Folic acid, vitamin B can help prevent heart disease by protecting blood vessels from damage caused by homocysteine, the product formed from the metabolism of proteins in the body.Folic acid is a derivative of foliage, found in green leafy vegetables, nuts and fruits that contain citrus like oranges. Folic acid is mainly from grains such as bread, flour, pasta, and cereals.
9. Research indicates that vitamin C, E and beta-carotene to produce antioxidants that help prevent oxidation processes that contribute to heart disease. Vegetables and fruits are the main foods rich in vitamin C and beta carotene. unsaturated vegetable oil and milk is usually rich in vitamin E.