Karen Schroeder Kassel, MS, RD, MEd
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A heart-healthy lifestyle is not about deprivation. It is about eating more—more fruits, more vegetables, more whole grains, and more unsaturated fats. When you focus on putting more of these nutrient-rich foods in your diet, there is naturally less room for the not-so-heart-friendly foods—those high in saturated fat and low in nutrients.
Healthy eating habits can help you reduce 3 of the major risk factors for heart attack:
So how does this translate into your grocery list and onto your dinner plate? To help you eat the heart healthy way, The American Heart Association has created some guidelines. Follow these dietary guidelines to improve and/or maintain your heart health:
Note: Recommendations based on a 2,000 calorie per day diet.
American Heart Association
US Department of Agriculture
Canadian Cardiovascular Society
Heart and Stroke Foundation of Canada
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated May 21, 2015. Accessed July 28, 2015.
Frequently asked questions about sodium. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Frequently-Asked-Questions-FAQs-About-Sodium_UCM_306840_Article.jsp. Updated November 11, 2014. Accessed July 28, 2015.
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Healthy diet goals: Nutrition basics. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Nutrition-Basics_UCM_461228_Article.jsp. Accessed April 29, 2015.
Serving suggestions from each food group. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Suggested-Servings-from-Each-Food-Group_UCM_318186_Article.jsp. Updated February 17, 2015. Accessed July 28, 2015.
6/5/2009 DynaMed's Systematic Literature Surveillance
http://www.ebscohost.com/dynamed: Sinha R, Cross AJ, Graubard BI, Leitzmann MF, Schatzkin A. Meat intake and mortality: a prospective study of over half a million people.
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Last reviewed July 2015 by Michael Woods, MD
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