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.
Table of Contents
The 3-day Cardiac Diet
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."
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 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 harmful HDL cholesterol levels. They add to your body weight and improve your blood sugar and toxic HDL cholesterol levels.
Cardiac Diet Menu Plan
2. Prefer Healthier Fat to be harmful Fat
- The healthy (unsaturated) fat does not change to a solid-state at room temperature. It 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 excess saturated fat, we should limit meat. It 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 seven 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 sugars 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 three servings of carbohydrates of 15 grams each for each working day. " For illustration: This is a ½ cup of oatmeal, one 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 carbs (for men). It 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 excess saturated 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.
- Can't you 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 carbs, two include 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 regularly. 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.
p style="text-align: justify;">"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.