Healthy Heart Diet Delivery
Healthy Diet Delivery Dietary Recommendations
Healthy fats come in the form of monounsaturated and polyunsaturated fats. These fats can lower bad cholesterol levels (LDL cholesterol). Monounsaturated fats have been shown to improve blood cholesterol levels. They're found in olive oil, canola oil, peanut oil, non-hydrogenated margarine, avocados and some nuts such as almonds, pistachios, cashews, pecans and hazelnuts.
One type of polyunsaturated fat is omega-3, which can help prevent clotting of blood, reducing the risk of stroke and also helps lower triglycerides, a type of blood fat linked to heart disease. The best sources of omega-3 fat are cold-water fish such as mackerel, sardines, herring, rainbow trout and salmon, as well as flaxseed and walnuts.
Another type of polyunsaturated fat is omega-6. It helps lower LDL cholesterol, but in large amounts it's thought to also lower the good HDL cholesterol. Eat it in moderation. It's found in safflower, sunflower and corn oils, non-hydrogenated margarine and nuts such as almonds, brazil nuts and sunflower seeds. It is also in many prepared meats.
Nutrition experts would like to see all of us bulk up - and they're not just talking about our muscles. No, they're talking about fibre. Canadians consume only about half of the fibre they require each day - only about 15 grams of the recommended 21 to 38 grams. That may be because Canadians are not having the required 5 to 10 vegetables and fruit a day and eating too many refined foods made with white flour - a wheat flour that has been stripped of most of its fibre.
A carbohydrate found in plants and whole grains, fibre passes through the body undigested so it increases that feeling of fullness, without adding calories.
Cutting back on salt is a heart-smart strategy. The Heart and Stroke Foundation recommends we set a target of 2,300 mg or less per day, which is the equivalent of 1 teaspoon of salt. And that excess sodium can have grave consequences. Three in 10 Canadians have been diagnosed with high blood pressure caused by eating too much sodium. And while everyone can benefit from less sodium, certain people - about one-third of Canadians - are particularly sensitive to the blood-pressure-elevating effects of sodium. For these people, excessive sodium increases the amount of blood in arteries, raising blood pressure and putting them at risk for heart disease and stroke.
Sugar is the No. 1 food additive. It is in a variety of packaged foods, from yogurts and cereals to salad dressings, pop and ketchup. If sugar makes it to the first or second item on an ingredient list, the food product is likely to be very high in sugar. According to the Canadian Sugar Institute, Canadians consume about 63 grams of sugar a day from prepared or packaged foods, accounting for more than 12% of calories a day, based on 2,000 calories. Sugars are what nutrition experts call empty calories. That means they are high in calories without contributing to overall nutrition. Every gram of sugar equals four calories.
Fresh vegetables are important components of a healthy diet. A healthy diet is one that helps maintain or improve health. It is important for the prevention of many chronic health risks such as: obesity, heart disease, diabetes, and cancer. A healthy diet involves consuming appropriate amounts of all nutrients, and an adequate amount of water. Nutrients can be obtained from many different foods, so there are a wide variety of diets that may be considered healthy diets.
Other Dietary Recommendations
There are a number of diets and recommendations by numerous medical and governmental institutions that are designed to promote certain aspects of health. Evidence supports the consumption of polyunsaturated fats instead of saturated fats as a measure of decreasing coronary heart disease.
The World Health Organization (WHO) makes the following 5 recommendations with respect to both populations and individuals:
American Heart Association
- Achieve an energy balance and a healthy weight
- Limit energy intake from total fats and shift fat consumption away from saturated fats to unsaturated fats and towards the elimination of trans-fatty acids
- Increase consumption of fruits and vegetables, legumes, whole grains and nuts
- Limit the intake of simple sugar
- Limit salt / sodium consumption from all sources and ensure that salt is iodized
The American Heart Association recommends a diet rich in fruits, vegetables, and healthful fatty acids and that limit saturated fat.
The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium,and it also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein".
Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research has shown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL; and trans fat tend to raise LDL and lower HDL. Dietary cholesterol itself is only found in animal products such as meat, eggs, and dairy, but studies have shown that even large amounts of dietary cholesterol only have negligible effects on blood cholesterol.
While plants, vegetables, and fruits are known to help reduce the incidence of chronic disease, the benefits on health posed by plant-based foods, as well as the percentage of which a diet needs to be plant based in order to have health benefits is unknown. Nevertheless, plant-based food diets in society and between nutritionist circles are linked to health and longevity, as well as contributing to lowering cholesterol, weight loss, and in some cases, stress reduction. Indeed, ideas of what counts as "healthy eating" have varied in different times and places, according to scientific advances in the field of nutrition, cultural fashions, religious proscriptions, or personal considerations.
Always consult your Doctor before entering a diet program.
More Information can be found at the following websites:
HEART & STROKE FOUNDATION
CANADIAN CARDIOVASCULAR SOCIETY
CANADIAN ADULT CONGENITAL HEART NETWORK
AMERICAN HEART ASSOCIATION
Always consult your Doctor before entering a diet program.