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For Healthier Hearts
The link between diet and heart disease is well-established. We now know that high fat, high cholesterol diets contribute to clogged arteries and that excess sodium can aggravate blood pressure. To eat right for a healthier heart, try these nutrition guidelines established by the American Heart Association:
Dietary Fats
Limit your total intake of dietary fats to no more than 30% of your daily caloric intake. Saturated fats (the kind that stay hard at room temperature) should be limited to one-third or less of your total fat intake.
Dietary Cholesterol
Limit dietary cholesterol to 100 mg. of cholesterol per 1,000 calories of food, not to exceed 300 mg. per day. (If you eat 2,000 calories a day, you would eat about 200 mg. of cholesterol; but, if you eat 3,500 calories a day, you would eat only 300 mg. of cholesterol daily.)
Sodium
Limit dietary sodium to approximately 1,000 mg. per 1,000 calories of food; not to exceed 3,000 mg. per day. (Note: one teaspoon of ordinary table salt contains approximately 2,000 mg. of sodium, more than most people's daily needs.)
Other Tips
In addition to these specific guidelines, the AHA offers additional tips for a healthier diet. You can begin by eating more complex carbohydrates (whole grains, fruits, vegetables, legumes), and fewer "fatty" meats. Avoid processed or cured meats (bologna, frankfurters, etc.) since most are high in both fat and sodium. And, when selecting dairy products, choose low- or non-fat varieties. These guidelines may be "heart smart," but they're nutrition-wise too. When you follow these tips you'll be eating for a healthier heart and body.
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