TOP 10 HEART HEALTHY DIET PLAN
here are the 10 Heart healthy diet plan
2- Whole Grains
3- Leafy Green Vegetables
6- Dark Chocolate
10- Green Tea
Diet and lifestyle guidelines by the American Heart Association
Use up at least as many calories as you take in.
- Start by learning how many calories to hold your weight, eat, and drink. Food label nutrient and calorie knowledge usually are based on a diet of 2,000 calories a day. You will require less or more calories based on a variety of variables, including age, gender, and physical activity levels.
- If you’re not looking to add weight, don’t eat more calories than you know you can burn every day.
- Increase the volume and duration of physical exercise in order to consume more calories.
- Aim for at least 150 minutes of mild physical exercise or 75 minutes of intense physical activity (or the same combination of both) each week.
Eat a range of healthy foods from all classes of foods.
- a variety of fruits and vegetables
- whole grains
- low-fat dairy products
- skinless poultry and fish
- nuts and legumes
- non-tropical vegetable oils
Eat fewer nutrient-poor ingredients.
When you make everyday food decisions, base your eating routine on the following recommendations:
- Feed a selection of organic, frozen, and canned vegetables and fruit without high-calorie sauces or added salt and sugar. Replace high-calorie ingredients with fruit and vegetables.
- Choose whole grains high in fiber for most servings of grain.
- Choose poultry and fish without skin and cook them in a safe way without the inclusion of saturated and trans fat. If you want to eat meat, aim for the leanest cuts available and cook them in a balanced and tasty way.
- Eat a variety of fish at least twice a week, especially fish containing omega-3 fatty acids (for example, salmon, trout, and herring).
- Choose fat-free (skim) and low-fat (1 percent) products.
- Stop foods that contain partially hydrogenated vegetable oils to eliminate trans fat in your diet.
- Limit saturated fat and trans fat and substitute them with better, monounsaturated, and polyunsaturated fats. If you need to decrease your blood cholesterol, reduce the volume of saturated fat to no more than 5 to 6 percent of the total calories. For anyone who eats 2,000 calories a day, that’s around 13 grams of saturated fat.
- Cut the carbohydrates back on the drinks and snacks.
- Choose food with less sodium and cook food with less to no salt. To lower blood pressure, try to absorb no more than 2,300 milligrams of sodium a day. Reducing daily intake to 1,500 mg is beneficial as it can further decrease blood pressure. If you can’t reach these expectations right now even lowering your sodium intake by 1,000 mg a day can benefit your blood pressure.
- When you drink alcohol, drink it in moderation. That means no more than one drink a day if you’re a woman, and no more than two drinks a day if you’re a male.
- ignore the guidelines of the American Heart Association when you eat out and keep an eye on your portion size.