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. 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:
1. Cut back on fat - Total fat intake should account for
less than 30 percent of your daily calories.
2. 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.
3. 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.
4. 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.
5. 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.
6. Watch the salt - Sodium intake should not exceed three
grams per day.
7. Limit alcohol intake - Alcohol intake should be limited
to no more than two beers or two glasses of wine per day.
8. 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. |
