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Heart healthy diets for weight loss are foods that are healthy for the heart and also facilitate weight loss. This article provides a heart healthy diet education and also provides a heart healthy diet example.
Following a heart-healthy diet may necessitate considerable dietary modifications for many people.
Positive choices (what to eat) should be discussed first, rather than negative ones (what not to eat).
These suggestions can help patients implement their diet:
Breads, Cereals, and Pasta as heart healthy diets for weight loss
❚❚ Choose whole-grain breads and cereals. They are heart healthy diets for weight loss. On bread and cereal labels, look for “whole wheat flour” rather than “enriched wheat flour” as the first component. Oats and barley are good providers of soluble fibers, so eat them on a regular basis
❚❚ Bakery products and snack foods often contain trans fats. Buy only food products that list 0 grams of trans fat on the Nutrition Facts panel. Ingredient lists should not include any “partially hydrogenated vegetable oil,” the main source of trans fatty acids.
Fruits and Vegetables
❚❚ Incorporate at least one or two servings of fruits and vegetables into each meal. Keep a selection of ready-to-eat fruits and vegetables (baby carrots, blueberries, grapes) in the refrigerator for snacking.. Fruits and vegetables are heart healthy diets for weight loss because they contain high amounts of fiber and very low carbohydrates and no fats.
❚❚ Purchase fruits that are canned in fruit juice rather than those canned in syrup. Avoid purchasing canned vegetables that are high in sodium (such as tomato-based products).
❚❚ Avoid french fries from fast-food restaurants: French fries are not heart healthy diets for weight loss because they are often prepared with trans fats. Restrict high-sodium foods such as pickles, olives, sauerkraut, and kimchee.
Lunch and Dinner Entrees
❚❚ Limit meat, fish, and poultry intake to 5 ounces per day. Fish, ideally fatty fish like salmon, tuna, and mackerel, should be eaten twice a week.
❚❚ Select lean cuts of beef, such as sirloin tip and round steak; lean cuts of pork, such as loin chops and tenderloin; and skinless poultry pieces. Trim visible fat before cooking.
❚❚ Select extra-lean ground meat and drain well after cooking. Use lean ground turkey, without skin, added, in place of ground beef.
❚❚ Prepare plant-based entrees whenever possible; use soybean products and other legumes as the main source of protein in soups, stews, and stir-fry dishes.
❚❚ Limit cholesterol-rich organ meat (liver, brain, sweetbreads) and shrimp. Limit intake of whole eggs to two per week, as the yolks are high in cholesterol (about 210 milligrams per large egg). Egg whites or commercial egg substitutes can be used in place of whole eggs in recipes.
❚❚ Restrict these high-sodium foods: cured or smoked meat such as beef jerky, bologna, corned beef, frankfurters, ham, luncheon meat, salt pork, and sausage; salty or smoked fish such as anchovies, caviar, salted or dried cod, herring, and smoked salmon; and canned, frozen, or packaged soups, sauces, and entrées.
Foods that have high salt contents are not heart healthy diets for weight loss because sodium facilitates heart diseases and so should be eaten in minute quantity.
❚❚ Select fat-free or low-fat milk products only. Use yogurt or fat-free sour cream to make dips or salad dressings. Substitute evaporated fat-free milk for heavy cream.
❚❚ Limit products high in saturated fat or sodium, such as cheese, processed cheese, and ice cream or other milk-based desserts.
Fats and Oils
❚❚ Prepare salad dressings and other foods with vegetable oils rich in omega-3 fatty acids, such as canola, soybean, flaxseed, and walnut oils. Select other unsaturated vegetable oils, such as corn, olive, peanut, sesame, and sunflower oils, instead of saturated fat sources such as butter and lard.
❚❚ Select margarines that list 0 grams of trans fat on the Nutrition Facts panel; avoid products that list “partially hydrogenated vegetable oil” as an ingredient. To help lower LDL cholesterol levels, use margarines with added plant sterols or stanols.
❚❚ Avoid products that contain tropical oils (coconut, palm, or palm kernel oil), which are high in saturated fat.
Spices and Seasonings
❚❚ Use salt only at the end of cooking, and you will need to add much less. Use salt substitutes at the table. Spices and herbs can improve food flavor without adding sodium.
❚❚ Check the sodium content on food labels. Bouillon cubes, soy sauce, steak and barbecue sauces, relishes, mustard, and catsup are examples of sodium-rich flavors and sauces.
Snacks and Desserts
❚❚ Select snacks that are low in sodium or saturated fat, such as pretzels and nuts, plain popcorn, and unsalted chips and crackers. Avoid products that include trans fats.
❚❚ Select low-fat frozen desserts such as sherbet, sorbet, fruit bars, and some low-fat ice creams.
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