Foods That Combat Heart Disease: The Nutritional Way to a Healthy Heart
Format: PDF / Kindle (mobi) / ePub
Heart disease is the number-one killer of men and women in the United States. Yet, in many cases, this deadly condition is preventable. Simply by switching to a heart-healthy diet, the risk of heart disease can be significantly reduced . . . by as much as 70%!
No longer will confusing, outdated information and misconceptions about what truly constitutes a heart-strengthening diet be an impediment to a healthy lifestyle.
Foods That Combat Heart Disease breaks down all the research and presents the all-important findings in a clear and comprehensive format.
This indispensable guidebook includes:
- An easy-to-use nutrition counter featuring more than 2,000 foods, highlighting their heart disease-fighting properties
- Menu plans and delicious, heart-friendly recipes for every meal of the day
- The latest facts and research presented in a readable and accessible language
- Invaluable tips on how to get started today on your new, heart-healthy lifestyle!
FOODS THAT COMBAT HEART DISEASE
A fresh start to a healthier life!
you find this too difficult to manage, aim for 2,400 milligrams per day instead, but make sure it’s no higher (and do try to reduce this amount over time). Lower saturated fat, cholesterol, and total fat. Reduce red meat, sweets, and sugar-containing beverages. Include whole-grain products, fish, poultry, and nuts. Emphasize fruits, vegetables, and low-fat dairy foods. A Typical DASH Day The following table, adapted from recommendations developed by the Heart, Lung, and Blood
alter the oil’s fatty acid chemistry in ways we have yet to determine. For this reason, you might look for the organic, “expeller-pressed” varieties sold in health food stores. Nonstick (and nonfat) cooking sprays are also fabulous for use in low-fat cooking because they completely eliminate the need for butter. These sprays also come in flavors like lemon and garlic, which add a whole lot of taste without the fat. If you coat your saucepan with cooking spray first, you’ll only need to add a
are your saturated fats, such as both processed and fatty meat, lard, butter, margarine, solid vegetable shortening, chocolate, and tropical oils. No more than 10 percent of your daily energy requirements should come from saturated fats—and even less if you can manage it. Using our 2,000 calorie-per-day dietary model, what this translates into is no more than 10 grams of saturated fat on any given day. To make this goal easier to reach, consider the following. Use olive oil or nonfat cooking
ahead and season; if you do it well you won’t miss the fatty taste of some of the foods you’ve now chosen to avoid. It’s always a good idea to season with plant-based foods such as lemon, garlic, and herbs and spices. They’re naturally low in fat and contain only the tiniest amount of sodium—a claim many of the “bottled” varieties aren’t likely to match. STEP 6: HAVE A SERVING A DAY OF POTASSIUM Potassium (found in raisins, apricots, prunes, citrus, pears, melons, bananas, strawberries,
Drain beans, reserving liquid. Add beans. Blend until mixture is creamy. Add 2—4 tbsp. of bean liquid from can, or lemon juice to thin out mixture. Makes 4 servings. LENTIL AND BARLEY SOUP 1 tbsp. olive oil 1 large leek (white part only), thinly sliced 1 cup chopped onion 3 cloves garlic, minced 6 cups low-salt beef broth (homemade or canned) 4 medium-sized carrots, cubed 2 stalks celery with leaves, sliced ¾ cup red or green lentils, washed ¾ cup barley, washed ½ cup tomato sauce