Ask yourself the question, what is a Cardiac Diet? Gather your own experience and try this proven 3-day cardiac diet. It is a 1,800 Kcal holistic nutrition strategy that promotes your well-being.
Diabetic problems or high blood pressure may have increased your risk of heart disease. Or you want to consume much healthier. A 3-day menu selection can help you to get started. This 1,800 calorie approach is best for men who wish to maintain their body weight, says Julia Zumpano, RD, LD.
The 3-day Cardiac Diet
½ cup simple fast oatmeal, 1 cup low-fat milk, ½ banana, ¼ cup chopped walnuts.
2 slices whole grain bread, 4 ounces. low sodium turkey, 1 slice low-fat Swiss cheese, ½ medium tomato, 1 tablespoon yellow mustard, ¼ cup chopped salad, 6 baby carrots, 6 oz. simple, fat-free Greek yogurt with cup blueberries.
6 ounces baked cock breast, 1 cup brown rice, 1 cup steamed broccoli, 2 tbsp. Margarine.
1 low-fat cream cheese, 2 clementines.
1 egg, 1 English wholemeal muffin, 1 slice of skimmed milk cheese, 2 ounces. Ham or turkey sausage 1 cup of fruit.
1 large wholemeal pita, 4 oz. Canned light tuna in drinking water, 1 tablespoon light mayo, two slices tomatoes, ¼ cup salad 1 cup low-fat milk 1 medium apple two cups spinach, 1 teaspoon. Olive oil, 1 tbsp. Balsamic vinegar.
(salad) 6 oz. Salmon, two-1 / two cups raw baby spinach, ½ cup blueberries, ¼ cup almond slices, ¼ cup feta cheese, two tablespoons. light balsamic vinegar vinaigrette.
15 small wholemeal crackers, 3 tablespoons. Hummus.
(omelet) 1 egg or ¼ cup egg substitute, ½ cup spinach, 1 tablespoon. chopped onion, 1 tablespoon. chopped pink pepper, 1 slice of toast with 1 teaspoon. Olive oil, 1 cup 1% milk, 1 orange.
4 ounces low sodium ham, 1 slice skim milk cheese, 2 slices wholemeal bread, 2 teaspoons. Mayo, 3 spinach leaves, 2 tomato slices, 6 baby carrots, 1 small pear.
2 ounces whole grain spaghetti, ½ cup marinara sauce, 3 meatballs (lean beef or turkey), ¼ cup parmesan, 1 cup salad, 2 tablespoons reduced excess fat salad dressing ½ cup unsweetened apple sauce.
6 oz. Light Greek strawberry flavored yogurt, 28 pretzel sticks.
6 Ways a Cardiac Diet can Help You
If you have high blood pressure, diabetic problems, or excessive body weight, your doctor may refer you to a heart dietician.
"Our goal is to reduce your cardiac exposure," says Zumpano. "We try to motivate you to start with nutritional advice. We want you to be able to identify "good" and "bad" foods."
When you visit a heart dietician, just ask the question, what is a cardiac diet? The dietitian will give you more information on the following points.
Content of the Cardiac Diet
1. Distinguish Nutrient-rich meals from empty, high-calorie Meals
- The Mediterranean diet is rich in tasty and nutritious dishes. Packed with vitamins, minerals, fiber, and/or healthier fats: Purifying nuts, seeds, and olives, as well as whole grains and lean proteins.
- The typical American diet consists of far too many low-nutrient, high-calorie meals: Soda, chips, crackers, biscuits and chocolate bars. They contribute to your body weight and increase your blood sugar and negative HDL cholesterol levels. They contribute to your body weight and increase your blood sugar and negative HDL cholesterol levels.
2. Prefer Healthier Fat to harmful Fat
- The healthy (unsaturated) fat does not change to a solid state at room temperature. It is found in vegetable oils, nuts, olives, avocado, and fatty fish.
- Saturated fat is solid at room temperature. "Although there is room in our diet for some saturated excess fat, we should limit meat. They should also reduce excess solid animal fat, such as marbled ham and bacon, to a minimum," she says.
- Start by replacing pink meat with poultry or fish and high-fat dairy products with vegetable variants such as olive oil and nuts.
- Try to prepare a special meatless meal with beans or pulses every 7 days.
- Artificial fat (trans excess fat / partially hydrogenated oils), which is also solid at room temperature, has been banned by the Fda. "They increase negative cholesterol levels and often lead to body weight and swelling," she notes.
3. Replace Harmful Carbohydrates with Healthier Carbohydrates
- Carbohydrates with significant fiber (such as whole grains and legumes) are usually higher quality than simple carbohydrates found in sweets, snacks, crisps and white bread, pasta or rice.
- Each meal should consist of a variety of vegetables and some fruit or whole grain. "Watch out for the ingredients in the grain," warns Ms. Zumpano. "I recommend 3 servings of carbohydrates of 15 grams each for each working day. " For illustration: This is a ½ cup of oatmeal, 1 slice of bread and a ½ cup of brown rice. "
- If you have diabetic problems and need to reduce your body weight, limit your carbohydrates to two to three grams per meal (for women) and three to four grams of carbohydrates (for men). This also keeps blood sugar constant.
4. Try to Eat mainly at Home
- The meals in the restaurant are usually more heavily burdened with salt and saturated excess fats. If you eat a meal outdoors five times in 7 days, "we will find out what is causing it. We will try to find some quick and easy options to help you.
- You just can't give it up? Work on eating at your workplace 3 or 4 days a week. Stay away from dishes that are fried, creamy, greased or prepared with butter or tempura. Instead, choose cooked, baked or grilled dishes.
5. Take Care of your Snack
- Snacks should not contain much more than 15 or 20 grams of carbohydrates. (A special meal contains 15 grams of carbohydrates, two contain 30 and so on.)
- Each snack contains a protein and a high-quality carbohydrate.
- Choose healthier treats that suit your taste buds (e.g., replace sweets with fruit and nuts and salty chips with whole grain crackers and cheese).
6. Reduce the Salt in your Cardiac Diet
- Study food labeling according to sodium content constantly. If you suffer from hypertension or prehypertension, limit yourself to 1,500 milligrams (about two-thirds teaspoon) of salt per day.
- Stay away from the American Coronary Heart Association's "salty six" (meals that increase blood load): pizza, poultry, cold meats, canned soups, bread, and sandwiches.
"We can give you a vivid demonstration of what you need to change in your Cardiac Diet. So you can stick to a healthy diet and don't even have to worry about it," says Ms. Zumpano.