Diet is important in so many ways. There are thousands of weight-loss plans available, touting everything from pills to no-exercise-needed, so your best approach in finding one that is right for you, is seeking out a well-known, professional individual or organization that can show proven results. According to the Penn State Hershey Heart and Vascular Institute, more than 60 percent of Americans are overweight, which can have serious health consequences related to diabetes, heart disease, stroke, high blood pressure and cancer.
Heart-Healthy Diet
The Mayo Clinic has established a heart-healthy, eight-step diet to prevent heart disease consisting of diet tips and tricks to not only change unhealthy eating habits, but to start smart by gradually making changes that will stick with you. Its eight steps include limiting unhealthy fats and cholesterol; choosing low-fat protein sources such as lean meat, poultry, fish and dairy products; eating more vegetables and fruits; selecting whole grains; reducing salt; controlling portions; planning ahead; and not forgetting an occasional treat.
No-Fad Diet
The American Heart Association has long promoted a heart-smart way of life consisting of a healthy diet and lifestyle choices to combat cardiovascular disease. The AHA's No-Fad Diet emphasizes making good food choices and only taking in the amount of calories that you can burn off. The plan also emphasizes exercising and establishing daily habits that will help you reach your goal. The AHA also suggests, "Food, Fitness and Family," which introduces good diet and exercise habits to the entire family.
Heart Smart Weight Management Program
Developed by Penn State Hershey Heart and Vascular Institute, the Heart Smart Weight Management Program emphasizes nutrition, exercise and behavior modification. This program outlines diet guidelines, meal planning, reading nutrition facts labels, eating out, exercise and how to establish and maintain an effective exercise program. Another integral part of this program is identifying good and bad habits and knowing the difference between physical and emotion hunger and developing ways to deal with the emotional side of eating.
DASH
The "Guide to a Healthy Heart," written and distributed by the U.S. Department of Health and Human Services, has established guidelines to help you to be heart smart. The Guide details a 2,000-calorie weight-loss plan called the "Dietary Approaches to Stop Hypertension," or DASH. If you already have problems with high blood pressure, or want to avoid this common health problem, this plan can show you how to choose healthy foods from each food group, learn how to use the nutrition facts label, and limit foods high in calories, fats, sodium and cholesterol. (See reference 4, page 14)
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