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January 27, 2017 12:45 am
As Americans age, their risk of heart disease grows. However, your rick heart disease can be thwarted with proper dietary care. USA Medical offers the following three diet tips from the American Diabetes Association, whose community has a higher risk of heart disease:
Limit sodium intake. Excessive sodium in a diet increases the risk for heart disease. The federal daily recommendation allows up to 2,300 milligrams of sodium intake, but those with high blood pressure should drop their consumption to under 1,500 milligrams. Beware of restaurant meals and packaged foods that are often dangerously high in salt
Eliminate trans fats and limit saturated fat. Avoid red meats high in saturated fat such as lamb, beef and venison, and meats high in sodium such as bacon and ham. New York City registered dietitian Willow Jarosh explains that trans fats are "especially bad because too much can lower your HDL ['good'] cholesterol and raise your LDL—a double whammy to your heart health."
Maintain the correct balance and portions of a heart-healthy diet. Make fresh fruits and vegetables staples of your meals. Focus on eating mono- and polyunsaturated fats. Include tofu, beans, fish and lean meats for protein, and whole grains for nutritious carbohydrates. Fill half your plate with non-starchy vegetables such as asparagus and broccoli; don't make meat the main course of any meal.
SOURCE: USA Medical
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