General Nutrition Recommendations
• Reduce saturated fat and cholesterol intake: Limiting saturated fat intake to <10% of total energy consumed per day and limiting cholesterol intake to <300mg per day is ideal for a healthy diet. The amount of saturated fat and cholesterol can be decreased by choosing very lean meats and fat-free or low-fat dairy products.
• Consume a diet high in fruits and vegetables: Eating a lot of fruits and vegetables can provide a wide variety of benefits. Fruits and vegetables contain antioxidants and fiber, are low in calories, and can lower blood pressure levels. Other cardiovascular disease risk factors such as high cholesterol can also be improved. A good rule of thumb is to fill half of your plate at lunch or dinner with vegetables.
• Choose whole grain, high-fiber foods: Soluble fiber is extremely important in reducing the risk of cardiovascular disease because it promotes a decrease in LDL and cholesterol levels. Adequate levels of fiber intake can be achieved by eating foods such as whole wheat, flax seed, rye, brown rice, and quinoa, just to name a few. The recommended intake is 35 grams of fiber per day.
• Eat more omega-3 fatty acids: Eating a diet high in fish can reduce the risk of heart disease. Fish containing omega-3 fatty acids, such as salmon and trout, provide the specific benefit of reducing LDL and triglyceride levels. The suggested amount is eating 3 to 4 oz of fish twice per week. Also, omega-3 is found in flax seeds, walnuts and soy beans.
• Consume alcohol in moderation: The recommendation for alcohol is two drinks per day for men and one drink per day for women. One drink consists of 4 ounces of wine, 1.5 ounces of hard liquor, or 12 ounces of beer. Alcohol does have some beneficial effects when consumed in moderation; however, it can actually increase cardiovascular risk when consumed in excess. In addition, alcohol is high in calories, and when consumed in high amounts, it may be easier to exceed the daily recommended caloric intake by drinking “empty calories.”
• Be physically active: Exercise is crucial in sustaining a healthy weight. Exercising for at least 30 minutes five times per week is highly recommended. Even taking a 30 minute stroll after dinner to share your day with a loved one makes a difference!