The American Heart Association, has the mission of eliminating cardiovascular disease and stroke, and with this mission in mind the AHA pushes certain heart-healthy dietary characteristics. The AHA diet is one that helps you keep cholesterol at healthy levels, keep your blood pressure at normal amounts and reduces your risks associated with heart disease. By changing your diet to fit the recommendations set forth by the AHA you can help keep your heart-healthy.
Limit Your Cholesterol Intake
The AHA, recommends that to keep your blood cholesterol levels at healthy amounts your dietary intake of cholesterol should not exceed 300 mg per day. Your liver makes adequate amounts of cholesterol and any you get through your diet is primarily extra.
Control Your Fats
Overall, for a heart-healthy diet the AHA reports that no more than 35 percent of your calories should be consumed in the form of fat. The AHA goes further by stating that the majority of your fat calories should be consumed in the form of monounsaturated and polyunsaturated fats, while your saturated fat intake should not exceed 7 percent of your daily calories. As far as, trans fats, the AHA suggests that these are not heart healthy and you should avoid them as much as possible, limiting your intake to no more than 1 percent of your daily calories.
Avoid High Amounts of Sodium
High salt amounts are found in many foods, but eating too much salt can increase your risk of high blood pressure. According to the AHA, a heart-healthy diet should limit your sodium intake to 1,500 mg per day.
Increase Your Fiber
A diet comprised of fiber-rich foods such as beans, fruits, vegetables and whole-grains is recommended by the AHA. Your daily intake of fiber should fall between 25 g and 30 g per day. According to the AHA, a heart-healthy diet includes four and half daily cups of fruits and vegetables and at least three, one ounce servings of whole-grains.
Include Fatty Fish
Omega-3 fatty acids can help keep your cholesterol levels down, reduce your blood pressure and help you avoid heart disease. The AHA reports that two servings of fatty fish should be included in your weekly diet to provide you with a heart-healthy amount of omega-3.
Drink in Moderation
Alcohol can contribute to an unhealthy heart if consumed in more than moderate amounts. The AHA suggests that your alcohol intake be limited to no more than two drinks per day for men and one drink a day for women to achieve a heart-healthy diet.
Eat Nuts
Nuts are touted as being a heart-healthy food because they contain high amounts of heart-healthy fats and they are loaded with other nutrients that protect your heart such as plant sterols and fiber. The AHA recommends that you consume four serving of nuts throughout the week to glean the heart-healthy benefits.
