Besides reducing saturated fats and trans fats, you also have to avoid foods high in cholesterol. You can reduce these harmful fats by trimming the excess fat from meat and poultry, choosing lean meat, and cooking with less fat. To make your cooking more heart healthy, substitute butter, margarine, and shortening with oils that have less saturated fat. Avocados, nuts, and seeds are also good sources of healthy fats.
People who have risk factors for cardiovascular disease are encouraged to eat foods rich in nutrients, such as fiber, proteins, and whole grains. Heart healthy diets should include a variety of fruits and vegetables, low-fat dairy, skinless poultry, and non-tropical vegetable oils. Reduce your intake of saturated and trans fats, and choose lean cuts of red meat. In general, you should aim for a variety of vegetables and fruits daily.
You can also switch to low-fat dairy products such as 2% milk. Instead of whole milk, try skim milk. You should also switch from red meat to fish, or choose meat alternatives such as chicken. Grilling or broiling fish is also heart-healthy. To cook other types of foods, use olive oil, butter, or reduced-sodium broth. You can also use spices instead of salt to enhance your dishes.
Whole grains contain plenty of fiber and can easily replace refined grain products. Whole grains are an excellent substitute for breakfast starches and breads. Avoid saturated fats, which are linked to high cholesterol. Instead, try monounsaturated fats like olive oil or walnuts. Eating red wine is also heart-healthy, and it is thought that it may boost HDL levels. Nevertheless, if you don’t like the idea of avoiding fats, consult a doctor before you go on a diet plan.
Oily fish and nuts are also good sources of omega-3 fatty acids. Eat fish that is rich in omega-3 fatty acids, such as salmon, mackerel, lake trout, herring, and sardines. Avoid trans-fat, which raises LDL cholesterol and lowers HDL cholesterol. This kind of fat is also found in many processed foods, including those made from partially hydrogenated vegetable oils and shortening.
High-calorie foods can be damaging to your heart. Replace them with monounsaturated or polyunsaturated fats. Avoid excessive alcohol consumption. It has been linked to high cholesterol and high blood pressure, so abstaining from this can reduce your risk of heart disease. This diet plan is based on research and is designed to help people reduce their cholesterol levels while improving their overall health. The food plan you choose should include a healthy balance of carbohydrates, proteins, and fats.
In addition to lean meat and poultry, fish and legumes are also good sources of protein. Fish is rich in omega-3 fatty acids, which lower blood fats. Look for cold-water fish and walnuts. Nuts and seeds are other great sources of omega-3 fatty acids. Likewise, lean and non-dairy milk and canola oil are healthy sources of protein. Vegetarians can get their recommended protein by substituting meat with tofu or lentils.