heart healthy diet tips

A high percentage of Americans are overweight and at risk of heart disease. The main cause of obesity in the United States, the consumption of unhealthy foods like fast food is, the tendency in the care of trans fats and saturated fats. If you do not cut all fatty foods, it is important that the amount you eat to minimize maintain a healthy heart and cardiovascular system. Here are five types of foods should be avoided.

1st Restaurants fried foods - oil used to fry foods in restaurants and fast food is not very healthy for the heart. Most restaurants in fried foods contain trans fats - a type of fatty acid which is bad for your cardiovascular system. Some restaurants are trans-free frying oil used at the beginning. Many fast food restaurants know this change, but one can ask what type of frying oil used in each restaurant. If you are not sure, avoid fried foods in restaurants. Even if they are not high in trans fats, fried foods are often higher than the total fat content of menu items. Instead, choose grilled meat, fresh dishes of beans or vegetables and desserts, not pastry.
2nd Whole milk (as drink per day) - Many people have changed from drinking whole milk with lower fat versions - skim skim milk (), 1% milk (low fat) or 2% milk (reduced fat content). If you have not made the switch, do it today! A glass of whole milk contains 4.5 grams of saturated fat, compared with 0 g low-fat milk, 1.5 g 1% milk and 3 grams in 2% milk.
3rd Processed foods with high salt content - With the abundance of food in our supermarkets, it is easy on the convenience and the taste of processed foods are. But it is difficult to have a diet with less sodium when you eat a lot of packaged processed foods. Canned soups, frozen and packaged snacks are just some of the elements you find in the store, which can be very high in sodium. Look at food labels for sodium content. The goal for healthy adults is to consume less than 2,300 mg of sodium per day. If you heart disease or high risk of heart disease, eat less than 1500 mg per day. In place of these elements, to select new solutions or at home. Eat fruits and vegetables with little salt added to the home-made cakes, light meals and healthy snacks such as whole grains, nuts and seeds.
4th Processed foods contain trans fats - trans fats are in many processed foods found, and scientists now know that trans fats may increase your risk of heart disease. Even small amounts of trans fats can be harmful. Even if avoiding the zero trans fats, food, hydrogenated vegetable oils in the ingredient list. Foods to be careful of are margarines, baked goods, pastries packaged microwave popcorn and some frozen vegetables like frozen french fries. Beware of baked goods, too. Baked goods from smaller bakeries are often not necessary to the nutrient content of foods list. So the trans fat content is unknown. Lists of ingredients are necessary for you to avoid baked goods with hydrogenated or partially hydrogenated vegetable oils.
5th Alcoholic beverages - soft drinks drink every day can be bad for the heart. Regular soft drinks are high in sugar, which means lots of calories and other nutrients, no advantages. Even diet soda and low in calories has been shown to be associated with an increased risk of heart disease connection. One reason could be that your body has difficulty maintaining a healthy weight drink if you soda. Breaking the soda habit can be difficult. One of the best things you can do in order to achieve a healthy weight is to drink water or milk with food and water, to quench thirst. This way you can the calories of healthy foods.

Remember, you may not be able to totally unhealthy, fatty foods from your diet, cut it, you will be more heart healthy. combined for the year 20 or 30 minutes per day of dietary improvements could prolong your life many years - not months!