American Heart Association
Low Fat Diet Saves Lives!
A low fat diet is the key to reducing your risk of a heart attack.
In 2006 the American Heart Association diet was updated to these guidelines. The emphasisis on a low fat diet.
Keep It Fresh And Colorful
• Eat a diet rich in vegetables and fruits
• Eat high fiber, whole grain foods. These foods, such as whole wheat bread, can help lower blood cholesterol levels.
Get The Fat Out!
1. Limit your intake of saturated fat to less than 7% per day (20 grams)
2. Trans fats limited to less than 1% per day
3. Cholesterol to less than 300mg per day
4. Minimize any consumption of partially hydrogenated fats, like margarine
5. Use oils and fats with 2 grams or less saturated fat per tablespoon, oils like olive and canola are your best choices. Also soy bean oil and some tub margarines are ok.
6. Fat free, 1% fat, and low-fat dairy products.
7. Select lean meats, like 93% lean ground beef, and vegetable alternatives like tofu, if desired
Gift Of The Sea!
• Consume fish, especially oily fish like salmon, herring, and mackerel, at least twice a week. These fish are rich in Omega 3 fatty acids, which are cardioprotective.
Skip Highly Refined Foods!
• Low sugar or sugar free beverages and foods. Avoid diet sodas.
• Purchase and prepare foods with little or no salt. Maximum salt intake per day should be 2300 milligrams. Read labels on canned goods, which tend to have elevated amounts of sodium.
Just A Touch Of The Grape
• Consume alcohol in moderation. If you already drink the guidelines are two drinks per day for men, one drink per day for women.
Red wine is preferential.
Party Like There Is A Tomorrow!
• When you eat out, follow the recommendations above
Putting It All Together
The AHA diet helps in maintaining normal blood pressure, and lowering cholesterol and LDL (the ‘bad’ cholesterol). The emphasis is on consuming low amounts of fats, low salt, high fiber and low sugar. This makes the AHA’s recommended diet a heart healthy diet.
With this diet, it does take some effort to check food labels and ingredients on prepared foods to make good choices.
