Dietary Steps For A Healthier Heart
Heart health is dependent on many
factors. Some factors we cannot control, such as heredity and gender. However, there are
many factors we can control, like how active we are and what we eat. Three ways you can
improve your diet for the health of your heart are to get enough fiber (particularly
soluble fiber), add soy protein and eat less saturated fat.
- Increase Soluble Fiber
. Soluble fiber (found in nuts, oat bran, beans and various
fruits and vegetables) may help lower your blood cholesterol level. Nutrition research
indicates that soluble fiber may bind cholesterol in your digestive system, which helps
remove it from the body. Therefore, diets low in saturated fat and cholesterol and rich in
fruits, vegetables and whole grain products that contain some types of dietary fiber,
particularly soluble fiber, may reduce the risk of heart disease. Strive for at least five
servings of fruits and vegetables each day, and choose whole grain breads and cereals.
- Add Soy Protein
. Research shows that diets with soy protein that are also low in
saturated fat and cholesterol may decrease your total and LDL (low density lipoprotein)
blood cholesterol. But how much soy protein is enough? Experts believe that 25 grams of
soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the
risk of heart disease. Here are some foods that can add soy protein to your daily diet.
Food
|
Soy
Protein (g) per serving |
| ½ cup cooked/canned
soybeans |
13 |
| BOCA Original Vegan
Burger |
12 |
| ¼ cup (1 ounce)
soynuts |
12 |
| BOCA All American
Classic Burger |
10 |
| BOCA Ground Burger |
9 |
| BOCA Salsa Burger |
8 |
| 1 cup plain soy milk |
8 |
| 2 tbsp Soynut butter |
8 |
| 3 ounces silken firm
tofu |
6 |
- Limit Saturated Fat
. Saturated fats are primarily found in foods of animal origin
and tend to be solid at room temperature. These fats may raise your blood cholesterol if
eaten in excess. Health professionals recommend less than 10% calories from saturated fat.
Some suggestions to help manage the saturated and total fat in your diet include:
- Choose lean meats (fish, chicken, turkey, pork)
- Use skim or low fat dairy products
- Limit egg yolks to four or less per week
- Use unsaturated fats (vegetable oil, corn oil, olive oil or canola oil)
- Try reduced fat mayonnaise and salad dressings
Don't forget the exercise. Physical activity, along with diet, is
key to maintain a healthy heart. Regular aerobic exercise - brisk walking, jogging,
swimming, biking, aerobic dance - is a fantastic way to lower your resting heart rate.
Experts recommend that adults aim for 60 minutes of physical activity most days of the
week.
In order to adopt new habits that can become life-long, make changes gradually. Try adding
one or two changes at a time. For example, replace 2% milk with skim, add one serving of
soy protein or eat an additional piece of fruit each day. It's the small changes that add
up over time.
Source: Net |
