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Cardiac diet: Difference between revisions
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==some steps you may take to develop a diet for heart health== | ==some steps you may take to develop a diet for heart health== | ||
*[[Saturated and trans fats]] increase LDL (bad) cholesterol levels and [[heart disease risk]]. Limit your consumption of these [[fats]], which are present in [[animal]] products like [[meat]] and [[dairy]] as well as processed [[meals]] like baked [[goods and snack foods]], to minimize your risk. | *[[Saturated and trans fats]] increase LDL (bad) cholesterol levels and [[heart disease risk]]. Limit your consumption of these [[fats]], which are present in [[animal]] products like [[meat]] and [[dairy]] as well as processed [[meals]] like baked [[goods and snack foods]], to minimize your risk. | ||
*Increase your consumption of [[unsaturated fats]]. Unsaturated fats, such as those found in [[fatty fish, nuts, seeds, and vegetable oils]], can improve cholesterol levels and reduce the risk of [[heart disease]]. Aim for at least two servings of [[fatty fish]] per week and [[prioritize oils]] and other forms of unsaturated fats over saturated and trans fats. | *Increase your consumption of [[unsaturated fats]]. Unsaturated fats, such as those found in [[fatty fish]], nuts, seeds, and [[vegetable oils]], can improve cholesterol levels and reduce the risk of [[heart disease]]. Aim for at least two servings of [[fatty fish]] per week and [[prioritize oils]] and other forms of unsaturated fats over saturated and trans fats. | ||
*[[Fruits and vegetables]] are rich in [[vitamins]], [[minerals]], and [[fiber]] and can help reduce the risk of heart disease by lowering cholesterol, decreasing inflammation, and controlling [[blood pressure]]. Aim for at least five daily servings of fruits and vegetables. | *[[Fruits and vegetables]] are rich in [[vitamins]], [[minerals]], and [[fiber]] and can help reduce the risk of heart disease by lowering cholesterol, decreasing inflammation, and controlling [[blood pressure]]. Aim for at least five daily servings of fruits and vegetables. | ||
*Whole [[grains]] are a good source of [[fiber]], which can help manage [[cholesterol]] levels and reduce the risk of heart disease. Choose whole [[grain bread, pasta, and rice over processed grains]], which have been stripped of fiber and other essential [[elements]]. | *Whole [[grains]] are a good source of [[fiber]], which can help manage [[cholesterol]] levels and reduce the risk of heart disease. Choose whole [[grain bread]], pasta, and rice over [[processed grains]], which have been stripped of fiber and other essential [[elements]]. | ||
*A high sodium consumption can cause [[hypertension]], a risk factor for [[heart disease]]. Limit your intake of [[sodium-rich meals]] such as processed [[foods, canned soups, and salty snacks]] to less than 2,300 milligrams per day to minimize your risk. | *A high sodium consumption can cause [[hypertension]], a risk factor for [[heart disease]]. Limit your intake of [[sodium-rich meals]] such as processed [[foods]], canned soups, and [[salty snacks]] to less than 2,300 milligrams per day to minimize your risk. | ||
*Sugars added to | *Sugars added to foods, such as those in candies, soft drinks, and [[baked goods]], can contribute to [[weight gain]], high blood pressure, and other heart disease risk factors. Aim for added sugars to account for less than 10 percent of your daily [[caloric]] intake. | ||
*Regular [[physical activity]] can enhance [[cardiovascular health]] by reducing risk factors such as [[hypertension, high cholesterol, and obesity]]. Most days of the week, you should aim for at least 30 minutes of [[moderate-intensity activity]]. | *Regular [[physical activity]] can enhance [[cardiovascular health]] by reducing risk factors such as [[hypertension]], [[high cholesterol]], and [[obesity]]. Most days of the week, you should aim for at least 30 minutes of [[moderate-intensity activity]]. | ||
*Before beginning a [[cardiac diet]], it is essential to consult with a [[healthcare]] practitioner to ensure that it is safe and appropriate for you. In addition, they can offer you specialized [[guidance and assistance]] to help you attain your objectives. | *Before beginning a [[cardiac diet]], it is essential to consult with a [[healthcare]] practitioner to ensure that it is safe and appropriate for you. In addition, they can offer you specialized [[guidance and assistance]] to help you attain your objectives. | ||
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[[Category:Diets]] | [[Category:Diets]] | ||
