EAT THIS ! The 2006 AMERICAN HEART ASSOCIATION LIFESTYLE DIET RECOMMENDATIONS
Healthy Eating According to the American Heart Association
The
American Heart Association
dietary and lifestyle recommendations aimed at preventing cardiovascular disease were published in the June 19, 2006 Rapid Access issue of the journal Circulation.
Here are Heart Association Food and Lifestyle Recommendations:
Consume an overall healthy diet.
EAT FISH THAT CONTAIN OMEGA 3:Consume 2 servings of fish, especially those relatively high in omega-3 fatty-acids (eg, salmon, trout, and herring) at least twice weekly.
Children and pregnant women should follow Food and Drug Administration (FDA) guidelines for avoiding mercury-contaminated fish (eg, shark, swordfish, king mackerel, and tilefish).
AVOID TRANS FAT: As you have heard repeatedly, no doubt, trans fats, found especially in processed foods, fried, etc. result in increased bad cholesterol. Limit intake of saturated fat, trans fat, and cholesterol by choosing lean meats, vegetable alternatives, and fat-free (skim) and low-fat (1% fat) dairy products and minimize intake of partially hydrogenated fats. (see also NEW YORK PULLS THE PLUG ON TRANS FATS)
Set a goal of at least 30 minutes of physical activity daily.
To maintain a healthy body weight, balance calories consumed with calories burned.
Increase awareness of calorie content of foods for portions typically consumed and of daily caloric requirements.
Consume a diet rich in a wide variety of fruits and vegetables (not fruit juices), especially those that are deeply colored (spinach, carrots, peaches, and berries).
Prepare fruits and vegetables with little added saturated or trans fat, salt, and sugar.
Choose whole-grain, high-fiber foods.
Minimize intake of beverages and foods with added sugars.
EAT LESS SODIUM: To consume no more than 2300 mg of sodium daily, choose and prepare foods with little or no salt. Middle-aged and older adults, African Americans, and those with hypertension should consume no more than 1500 mg of sodium daily.
Limit alcohol intake to not more than 1 drink per day for women and 2 drinks per day for men (1 drink = 12 oz of beer, 4 oz of wine, 1.5 oz of 80-proof distilled spirits, or 1 oz of 100-proof spirits).
When eating out, be aware of portion size; select vegetables and fruits; and avoid foods prepared with added saturated or trans fat, salt, and sugar.
American Heart Association 2006 Recommendations on Eating
Podcast American Heart Association 2006 Recommendations on Eating
