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Heart disease is the leading cause of death in both men and women in the United States. By adapting a lifestyle of regular exercise, not smoking, maintaining a healthy weight, eating a heart healthy diet and routine screening for blood pressure and cholesterol levels everyone can reduce the risk for and prevent heart disease. The following 10 foods have been shown to be healthful for the heart:
Olive Oil
Substitute olive oil for butter. One of the first steps to convert a typical American diet to a heart healthy Mediterranean diet is to limit saturated fat and cholesterol. Canola oil is another monounsaturated fat to substitute for vegetable oil that contains palm, coconut or cottonseed oil.
Salmon
Cold-water fish such as salmon, mackerel and herring, have the highest concentration of omega-3 fatty acids. Omega-3 fatty acids lower the blood fats called triglycerides. Fish is a low fat source of protein.
Poultry
Poultry is another low fat source of protein if you remove the skin and excess fat. Choose skinless chicken breast instead of fried chicken or processed chicken patties, which are high in fat.
Legumes
Beans, lentils and soybeans are good low fat protein sources that contain no cholesterol and are a healthy alternative to animal protein. Try substituting a soy burger for a hamburger. Add herbs and vegetables, such as shredded carrots, onions and celery to maximize flavor.
Lean Meat
By choosing lean cuts of meat, you can still have your burger or steak. Limit your intake of red meat and broil rather than fry.
Fresh Fruit
This is one food to prevent heart disease that is not restricted and should be increased in most diets. Fruit is a good source of fiber and vitamins. The daily diet should include four to five servings. One-half cup of 100 percent fruit juice, one medium fruit, one-half cup of canned or frozen fruit and one-fourth cup dried fruit are individually the equivalent of one serving. If you choose canned fruit, select a produce that is packed in juice and water instead of heavy syrup. If selecting frozen fruit, avoid products with added sugar.
Fresh Vegetables
Like fruit, vegetables are high in fiber, vitamins and have no fat or cholesterol. The recommendation of DASH or the Dietary Approaches to Stop Hypertension diet is to consume from three to five servings of vegetables daily. One cup raw green leafy vegetable or one-half cup cooked vegetable is the equivalent of one serving.
Whole Grains
Whole grains are good for your heart. They are rich in fiber, omega-3 fatty acids, help regulate blood pressure and lower cholesterol. Substitute refined white flour with whole wheat flour. Begin your day with a bowl of oatmeal. Replace white rice with brown rice.
Low-fat Dairy
Low-fat dairy products such as yogurt, low-fat 1 percent milk and reduced fat cheese are good sources of vitamins and protein. The recommended daily allowance for dairy products for adults over the age of 19 is three cups.
Red Wine
Some researchers suggest that the antioxidants called flavonoids found in red wine may reduce the risk of developing heart disease. The American Heart Association recommends moderation in alcohol consumption. With regards to wine, the advice is a limit of one to two 4-ounce servings daily for men and one - ounce serving daily for women.
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