American Heart Association Diet
American Heart Association (AHA) Diet strikes at elevated blood cholesterol levels, elevated blood pressure and increased body weight. Primary goal of this diet is the prevention of heart attacks and strokes for any person, whether seeking to lose weight or maintain current weight, will improve their cardiac health. Since a reduction in body weight is the outcome of the plan, you will experience a decreased risk of diabetes, cancer and osteoporosis. AHA recommendations can be adapted to satisfy the nutrition requirements of the entire family. You can obtain its booklet at www.americanheart.org. The AHA offers several cookbooks and educational material to assist people with the diet plan. Losing weight is not easy rather it is the hardest thing to do in life. No magic formula exists for this and there is no easy way to keep extra pounds off. Fad diets have not worked in the past and they would not work even now. Even in this American Heart Association we will offer any magic formula. We shall discuss three basic concepts and you make your own plan to fit in your lifestyle. To lose weight, you need to make up your mind firmly. Then set your goals, which must be fairly placed and realistic. Do not set your goals too high lest you fall to the category of failures and be disgusted. You need to work on all the three to achieve success. The success never comes quickly and you have to be persistent in the right direction. Your achievement may be small but remember you have creped nearer your goal of weight loss and a healthier life. Healthy diet and active lifestyle are your strong points to a healthy heart.
Three Circles of Success: Think Smart, Eat Well, Move More: Keep in mind your three circles: Think smart, eat well and move more. These circles are not independent, but they overlap each other. To maintain a specific weight, you have to burn the calories you consume and burn the same amount. If you burn more calories than consumed, then you inch near the desired reduced weight. How patiently you cut down on consumption and how strenuously you burn the calories will set the pace for weight loss. Since the dieters are supposedly heart patients, they need to go very slow and in due consultation with the physician. It is recommended that you perform 30 minutes of physical exercise daily all 7 days a week. If it is not possible to do 30 minutes exercise daily, then switch over to 10 minutes exercise three or four times a day.
Foods you eat matter a lot towards your health and ideal weight. A diet high in saturated, trans fats and cholesterol raises blood cholesterol. The American Heart Association eating plan recommends daily servings from various food categories. It can help healthy people lose excess weight or maintain a proper body weight. Eat from a variety of food groups, rich in nutrition, vitamins, minerals, fiber and still be low in calories. Chose from vegetables, fruits, whole-grain foods and fat free dairy products. Vegetables and fruits have high ration of minerals, vitamins, fiber, and yet low in calories. Choosing from these will control blood pressure and help reduce weight. Whole-grain foods are rich in fiber, which is helpful to lower blood cholesterol, give a feeling of stomach full and thus help reduce weight.
Fish is recommended to be consumed 2 or three days a week. Research has shown that oily fish consumption lowers the risk of death from coronary artery disease. Have five servings of food per day. Recommendations for choosing food are given below:
• Meat should be without even the smallest fat. Chicken should be without skin and fat. Use olive oil for cooking these food items.
• Use no or low-fat dairy products.
• Try not to use at all foods cooked in hydrogenated vegetable oils.
• Be cautioned not to eat foods high in dietary cholesterol.
• Eliminate or cut down on beverages and foods with added sugars.
• Try not to use excess salt in food preparation. Eat less than 2,300 milligrams of sodium per day.
• Restrict your consumption of alcohol i.e. 1 or 2 drinks per day.
• Do not smoke and keep away from any type of smoke.
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