{"id":149,"date":"2019-02-20T13:23:45","date_gmt":"2019-02-20T13:23:45","guid":{"rendered":"http:\/\/www.nishithchandra.com\/blog\/?p=149"},"modified":"2019-02-20T13:23:45","modified_gmt":"2019-02-20T13:23:45","slug":"heart-healthy-diet","status":"publish","type":"post","link":"https:\/\/www.nishithchandra.com\/blog\/heart-healthy-diet","title":{"rendered":"Heart Healthy Diet"},"content":{"rendered":"

The Heart Healthy Diet<\/strong><\/p>\n

To keep healthy, you need to:
\n\u2022\tEat many kinds of healthy foods
\n\u2022\tEat serving sizes that are not too big or too small.
\n\u2022\tGet physical exercise.<\/p>\n

What kinds of foods do I need?<\/strong>
\nYour daily diet should include servings from the 5 food groups. This chart shows you how much most people should eat from each group every day. <\/p>\n

Number of Examples of
\nFood Group Servings Serving Size
\n——————————————————-
\nMeat, poultry, 2 to 3 2 to 3 oz of lean meat,
\n fish, dried 1 egg, 1\/2 cup cooked
\n beans, eggs beans <\/p>\n

Grains 6 to 11 1 slice of bread,
\n 1\/2 cup pasta or rice,
\n 1 oz of cereal <\/p>\n

Fruits 2 to 4 1 fruit, 3\/4 cup fruit
\n juice <\/p>\n

Vegetables 3 to 5 1\/2 cup nonleafy
\n vegetable, 1 cup leafy
\n vegetable <\/p>\n

Milk, cheese, 2 to 3 1 cup milk or yogurt,
\n yogurt 1 to 2 oz cheese
\n——————————————————-
\nYou also need to drink water to put back the water that your body loses every day. You lose water when you breathe, go to the bathroom, and sweat. You should drink 6 to 8 glasses of water every day.<\/p>\n

What foods are not healthy?<\/strong>
\nSome foods are not very healthy. Some can even cause disease if you eat them often. You don’t have to give up all sweet, salty, or fatty snacks. You just need to eat less of these foods.<\/p>\n

Stay away from foods with cholesterol and saturated fat.
\nYour blood vessels can build up fat and get too narrow. This can increase your risk of having a stroke or heart disease. Saturated fat is less healthy than unsaturated fat. Here are a few ideas for eating less cholesterol and less saturated fat:
\n\u2022\tDrink nonfat or low-fat milk instead of whole milk.
\n\u2022\tChoose lean cuts of meat.
\n\u2022\tTake the skin off poultry before you eat it.
\n\u2022\tUse sunflower oil, canola oil, or olive oil to cook with. Don’t eat foods containing palm or coconut oil.
\n\u2022\tUse less butter.
\n\u2022\tEat fewer servings of meat or eggs. These foods have cholesterol, which can cause heart disease.
\n\u2022\tEat more vegetables. Vegetables have no cholesterol.
\nThis is very important if you have a family history of diabetes, high cholesterol, or heart disease.
\nEat foods with less salt (sodium).
\n\u2022\tYour body needs some salt to keep healthy. But it can be unhealthy if you use too much. It may make high blood pressure worse.
\n\u2022\tEat no more than 2,400 mg (milligrams) of sodium a day. Read the labels on the food packages you buy. Check how much sodium is in the food.
\n\u2022\tTaste food before you add salt to it at the table. Try adding other spices or herbs instead of salt.
\nDrink little or no alcohol.
\nWhen you drink too much alcohol, it can lead to many health problems. You may:
\n\u2022\tgain weight
\n\u2022\thave liver disease
\n\u2022\thave brain damage
\n\u2022\tbecome an alcoholic.
\nWomen should have no more than 1 drink a day. Men should have no more than 2 drinks a day. A drink is 1 small glass of wine, 1 can of beer, or 1 shot of liquor.
\nEat fewer foods with sugar.
\n\u2022\tFoods that have a lot of sugar give you many calories. They often don’t give you what you need to keep healthy.
\n\u2022\tSugar can also cause tooth decay.
\nEat less meat.
\nEating meat, like poultry and fish, can help you keep healthy. It is an easy way to get iron and protein. But most people in this country get more protein than they need. It’s a good idea to eat less meat. You can:
\n\u2022\tChoose lean cuts of meat.
\n\u2022\tTry to use meat as a side dish. Put meat in a casserole or stew.
\n\u2022\tChoose not to eat meat at all. Just make sure you get iron and protein in your other foods.<\/p>\n

Tips for eating a healthy diet<\/strong>
\nChoose foods with high fiber, low sugar, and unsaturated fats.
\n\u2022\tEat fresh foods instead of canned foods.
\n\u2022\tEat more whole-grain products, such as shredded-wheat or bran cereals.
\n\u2022\tStay away from prepared foods and frozen dinners as much as you can.
\n\u2022\tRead the labels on all boxed and canned foods you buy. Some have more fat, sodium, and sugar in them than you expect.
\nEat low-fat, low-cholesterol foods.
\n\u2022\tBake or broil food. Don’t fry it.
\n\u2022\tDon’t eat more than 4 egg yolks a week. Egg whites are healthy. Egg yolks are not.
\n\u2022\tEat more fish. Eat less red meat.
\n\u2022\tTake off the skin from poultry before you cook or eat it.
\nStay away from fast-food restaurants and sweets when you can.
\n\u2022\tIf you do eat fast food, leave off the bacon and cheese. Eat smaller portions of sour cream, mayonnaise, and salad dressings or don’t eat these foods at all.
\n\u2022\tOrder broiled items instead of fried items.
\n\u2022\tStay away from empty calories, like sweets, chips, and sodas.
\nGet plenty of vitamins.
\n\u2022\tHave a green, leafy salad at least once a day. Use only a little dressing on your salad. Try low-fat or nonfat dressings or vinegar.
\n\u2022\tEat raw, steamed, or microwaved vegetables.
\n\u2022\tCook vegetables just a little. <\/p>\n","protected":false},"excerpt":{"rendered":"

The Heart Healthy Diet To keep healthy, you need to: \u2022 Eat many kinds of healthy foods \u2022 Eat serving sizes that are not too big or too small. \u2022 Get physical exercise. What kinds of foods do I need? Your daily diet should include servings from the 5 food groups. This chart shows you how much most people should […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-149","post","type-post","status-publish","format-standard","hentry","category-heart-healthy-diet"],"_links":{"self":[{"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/posts\/149","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/comments?post=149"}],"version-history":[{"count":1,"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/posts\/149\/revisions"}],"predecessor-version":[{"id":150,"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/posts\/149\/revisions\/150"}],"wp:attachment":[{"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/media?parent=149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/categories?post=149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nishithchandra.com\/blog\/wp-json\/wp\/v2\/tags?post=149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}