American Heart Association Dietary Guidelines
The American Heart Association has updated its Guidelines, which are designed to reduce the risk of heart and other cardiovascular diseases.
|Exercise||30 minutes each day||60 min/day to lose weight|
|Alcohol||Up to 1 per/day for women; 2 per/day for men||1 drink = 12 oz. beer; 4 oz wine; 1.5 oz distilled spirits|
|Cholesterol||<300 milligrams/day||1 egg yolk = 275 mgs.|
|Fish||Eat at least twice/week||No fried fish or seafood|
|Fruit||4-5 servings per day||The more varied the better|
|Grains||6-8 servings per day||Eat whole grain products only|
|Salt||<1,500 mg/day||<1,500 for African American, adults over 50 and those with high blood pressure.|
||Eat more||Replace fatty meats with soy products to reduce fat intake.|
|Sugar||Minimize consumption||Avoid products with added sugar|
|Vegetables||4-5 servings daily||The more varied the better|
||Skip folate, B vitamins and vitamin E||No evidence they lower cholesterol or heart disease|
Although folate, B vitamins and vitamin E may not reduce the risk of heart disease, they are effective in reducing the risk of certain other diseases. For example, adequate folate (folic acid or Vitamin B9) consumption can cancel the risk of breast cancer by caused by consuming about three drinks per day. See, for example, Folate, alcohol & Breast Cancer Risk.
Always consult a qualified physician for all health and medical advice.
filed under: Heart