Heart Healthy Weight Loss Diet – Almost all of us know how to eat “value”. But what is the best diet for heart and overall health? The answer really depends on our health goals. For example, do we change our diet to lose weight? Have we identified conditions such as high blood pressure or high cholesterol that we are trying to correct? Or do we think we are healthy, but are we trying to reduce our future risk of chronic diseases or avoid diseases in our family history?
All of these things can affect what we consider a “healthy” diet for ourselves. If you have a specific health condition that is affected by your diet, you really should discuss it with your doctor or health care professional, as your diet can profoundly affect many conditions, including heart disease, high blood pressure, and high cholesterol. On the other hand, our cleanliness goals are usually maintaining or losing weight and preventing chronic diseases. Although you’ll find a lot of different advice on this topic on the Internet and elsewhere, we think the prevailing arguments are for a low-carb, low-fat diet and an emphasis on whole grains, fruits, vegetables, and lean meats. . It is best for both weight management and long-term contraception. The so-called “Mediterranean diet” is a well-known example, and there is clear evidence that following this type of diet can prevent cardiovascular disease over time. We recommend this diet for patients with known heart disease and the key points are:
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Using healthy fat sources such as nuts, olive oil and other non-raw sources such as canola oil.
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Using a mix of fruits and vegetables, but minimizing potatoes, which have minimal nutritional value and act more as a carb processor.
This graphic from the Harvard School of Public Health is one of the most useful and informative dietary recommendations;
There are many other diets that have improved health. Some diets, such as the very low-carb Atkins diet, can certainly promote weight loss, but the long-term benefits for heart and overall health are uncertain, especially if they are very high in fat. Others, like South Beach Days, are based on fairly solid science and popularity for managing carbs and saturated fat.
If the idea of cleanliness seems overwhelming, remember the advice of a former reader: “If the food looks the same as when it was pulled from the ground or placed on a plant, it probably qualifies” – meaning the most natural foods. republic, when eaten in moderation and with variety, is probably healthier than the other.
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There is excellent information on the web about optimal diet, much more detailed tips and advice. One of the best sources is the Harvard School of Public Health, which has done a lot of original research on cardiovascular disease prevention and diet. Their great website can be found here. An article on the scientific evidence for the Mediterranean diet can be found here.
2. Adding protein (rice, beans, dairy) fills us up and helps reduce cravings for carbs and fat.
3. While all processed carbs are bad, there is evidence that wheat-based carbs are especially bad. This means white bread, pasta, flour tortillas, most grains and processed meats. An excellent book that explains this Wheat Belly is Dr. William Davis, one of my supervisors in practice in Cleveland. Giving up the habit of bread can be one of the most beneficial moves for your health. I will write about my experience in a future “breadless” post.
4. Eat nuts! You have to watch the portions, but that’s enough of an argument for eating nuts. Journal of Medicine
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5. While almost all fruits and vegetables are good, potatoes seem to be on the “bad” list because they contain so many dense carbohydrates and little other nutritional value. We also love roast! On the other hand, they contain “super” fruits that are easy to highlight.
6. No one should drink alcohol because of its nutritional value, but it is clear that those who drink moderate to moderate alcohol have some protection against chronic disease. There is little evidence that moderate to moderate alcohol increases or causes cardiovascular disease.
7. Ditto for caffeine. There’s not much harm in a low to moderate daily caffeine intake, and maybe some benefit.
8. There is a lot of debate about the purity of fat, but I encourage patients to reduce saturated fat, especially with high cholesterol and known heart disease. This means red meat and dairy products such as cheese and whole milk. The key is not to replace fat loss with high carb, which is often done with “free” products. Here’s a link to a new study comparing low-fat and high-carb diets.
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9. Avoid eating large amounts of processed foods (a story about a friend with a major weight loss that simply means she doesn’t eat any prepackaged food). Nutritionists play a key role in helping cardiologists improve people’s heart health. Ashley Koff has a great site with food and diet information that highlights the benefits of a quality approach to eating that includes unlimited vegetables.
10. Have you heard of the coastal diet? In particular, if the goal is to use diet/lifestyle to lower blood pressure, it should be considered. They have a family history. What method is used to find a vital organ? Follow a “heart healthy diet” by eating the best food for your heart.
But before you start scouring the internet for the latest diet trends, the American Heart Association (AHA) has just updated its dietary guidelines for the first time in 15 years. We asked our experts what these changes mean for you and how they might affect your plate.
The guide published in the Journal of Circulation is similar to previous guides. But this time, the AHA has taken a new approach to encouraging the public to become heart healthy. It refocuses the report and ways from the narrow, specific and scholarly to broader, more personal and fair ways to meet people where they are and enable smoother lifestyle transitions.
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Not specific foods or nutrients,” Alice H. Lichtenstein, D.Sc., Gershoff Professor of Nutrition Science and Policy and director of the Cardiovascular Nutrition Laboratory at Tufts University, who wrote about the committee’s announcement, said in an AHA news release. “And it’s not just that what people shouldn’t eat Jupiter is really where people should eat, so they can adapt it to their preferences and style.
Other healthcare professionals are also excited about the AHA’s new changes and efforts. “From my perspective, this is a big change because it’s attainable and not overwhelming,” says Kristen Gradney, M.H.A., R.D.N., L.D.N., a registered dietitian and president of the American Heart Association in Baton Rouge. “It’s a great start and easy for people to understand.” He adds that as a nutritionist, the new warnings are very easy to help patients understand, and because the average person needs information, a healthcare professional can easily guide you.
While things at the AHA seem pretty sketchy right now, industry experts are praising the AHA for simplifying the guidelines, and after that they will be brought back to life for the general public. “Nutrition and diet have the greatest impact on heart health of all lifestyle factors,” says Elizabeth Klodas, M.D., cardiologist and author of One Level Foods. Five of the top seven heart-healthy supplements are dietary, so they can make a difference in your nutrition. At your risk of developing cardiovascular diseases, he points out.
“It’s a great monument to abandon and draw attention to, and these features are much more mobile,” he said. “I think that’s good. I think this really needs to be done in a more functional and practical way.”
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More specifically, the guidelines leave room for individualization—whether it’s heat demand, food availability, or dining options—the guidelines help provide recommendations that most people can understand and follow.
Perhaps the most important step the AHA has taken with these guidelines is the recognition that many Americans prefer to dine out or have other sources of food in addition to the home kitchen. Whether they’re cooking dinner for their family from scratch at home or stopping at a fast-food restaurant on their lunch break, people can and should use these guidelines, Gradney says.
“You can plan to go to a fast food restaurant to pick out the vegetables and pick out the salad from the buffet,” he said. “Start where you are, pick one or two things you have access to and do them.”
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