Nutrition is also an integral part of heart health. Following the guidance from MyPlate – U.S. government recommendations – is essential for maintaining healthy cholesterol and blood pressure measurements.
Here are a few practical suggestions:
Make half of your plate fruit and vegetables, they are low in calories and provide valuable nutrients that can lower cholesterol and blood pressure.
Make at least half of your grain whole, Choose 100 percent whole grain cereals, breads and pastas.
Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are over 50, those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. This includes all the sodium in your food and drink, not just the salt you add when cooking or eating.
Eat fewer foods that are high in solid fats. Pizza, cheese, hot dogs and cakes are higher in saturated fat. Choose lean meats and use oils for cooking.
Vary your protein food choices. Choose seafood twice a week and eat beans for protein and fiber.
Switch to skim or 1% milk, they have the same amount of calcium as whole milk with fewer calories and fat.
Make healthier choices when eating out. Most restaurants have a listing of the nutrient content of various menu items, even fast food places…you just need to ask for it. Heart healthy selections are frequently indicated with an asterisk (*). Avoid "All you can eat" buffets, which are an invitation to overeat. If portion sizes are large, take some home to eat the next day.
Will the Beat Go On?
Why are These Numbers So Important?
So, What Can I Do?
Exercise for Healthy Numbers
Misconceptions About Heart Disease
Nutrition Web Links: "Eating for Life" Video Series Nutrition Notes MyPlate