Good nutrition over a lifetime has numerous health benefits. Eating a well-balanced diet rich in essential nutrients and vitamins can help to prevent the onset of several diseases, especially those related to obesity. According to the National Heart Lung and Blood Institute, a heart healthy diet is one that reduces blood cholesterol and decreases the chance of developing heart disease. Along with portion control, following a heart healthy diet and lifestyle may contribute to weight loss.
Limit Cholesterol
Cholesterol is a fat-like substance produced by the body and also found in animal products. Some cholesterol is healthy and is needed by the body to function normally. LDL cholesterol, also known as "bad" cholesterol, contributes to clogged arteries, and high levels increase the risk of developing heart disease. HDL cholesterol is known as "good" cholesterol and helps to remove bad cholesterol from the walls of the arteries. It also is protective against heart attack and stroke. The American Heart Association recommends dietary intake of cholesterol for healthy people should be less than 300 mg per day. A person diagnosed with heart disease or with high cholesterol levels should limit intake to 200 mg per day. Foods high in cholesterol are often high in unhealthy fats, and thus limiting intake of these foods may contribute to weight loss.
Monitor Fat Intake
Fat intake is necessary to allow for proper bodily function. However, it is important to monitor the quantity and types of fat included in a diet. Unsaturated fats have numerous health benefits and lower disease risk when eaten in moderation, according to the Harvard School of Public Health. Monounsaturated fats are found in canola oil, olive oil, sunflower oil and nuts. Polyunsaturated fats are found in soybean soil, safflower oil, salmon, haddock and flounder. Saturated fats, found in animal products, baked goods and fried foods, increase cholesterol levels and contribute to disease risk. Trans fats not only increase unhealthy LDL cholesterol levels, but they also reduce healthy HDL cholesterol levels. They are found in processed foods, baked goods, friend foods and stick margarines.
The American Heart Association recommends that a person take in 25 to 30 percent of calories from fat. More specifically, saturated fat intake should be limited to less than 7 percent of total calories, and trans fat intake should be less than 1 percent of calories. Although high-fat foods are higher in calories than their low-fat versions, eating the right kinds of fats contributes to satiety.
Reduce Sodium
Sodium aids in maintaining the body's fluid balance and is required for muscle contraction. It is also used in food production as a preservative and flavor enhancer. However, very little sodium is needed for the body to function properly. Excess sodium in the diet contributes to high blood pressure, a major risk factor for heart disease. Limit intake of tomato sauce, canned foods, table salt, frozen meals, soups, condiments and pre-made mixes, which tend to have a high sodium content. The American Heart Association recommends sodium intake of less than 1,500 mg per day. Swapping high-sodium processed foods for fresh foods like fruits and vegetables contributes to a healthy diet.
Portion Control
According to the Centers for Disease Control and Prevention, or CDC, portion sizes have increased over the past twenty years. Portion sizes translate to excess calories and probably weight gain. It is important to be aware of serving size information found on nutrition labels. Products such as beverages or potato chips often contain more than one serving per container. Restaurants often serve large quantities, making it difficult to monitor caloric intake. Ordering a salad and an appetizer instead of an entree can help to reduce caloric intake. In addition, work with a physician or registered dietitian to determine the appropriate amount of calories that will allow for healthy weight loss.
Physical Activity
According to the CDC, people should take part in 150 minutes of moderate-intensity physical activity every week. In addition, weight training at least 2 days a week is beneficial for good health. Exercise options include walking, jogging, biking, hiking, or playing organized sports. Activity does not need to occur in one long session. A person may break up a 30-minute workout into three short walks. Climbing stairs or parking further away from your destination are small but simple ways to incorporate activity into your life. The CDC states that both diet and activity play a critical role in controlling weight. Contact a health care professional before starting a new exercise program.
References
- Harvard School of Public Health - Nutrition Source Fats and Cholesterol
- American Heart Association - Know Your Fats
- American Heart Association - Sodium
- Centers for Disease Control and Prevention- Physical Activity and Healthy
- Centers for Disease Control - Do Increased Portion Sizes Affect How Much We Eat?
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