| The American Heart Association Diet | | | | Foods Rich in Nutrients |
| The goal of the American Heart Association (AHA) | | | | One should eat five servings of fruits and vegetables |
| diet is to prevent heart attacks, strokes and other | | | | on a daily basis. Fruits and vegetables are high in |
| cardiovascular diseases. The AHA specifically aims to | | | | minerals, fiber and vitamins. They are also low in |
| reduce hypertension and elevated blood cholesterol. | | | | calories and will help control a person's weight and |
| The American Heart Association diet also aims to | | | | blood pressure. |
| reduce a person's excess weight with a selection of | | | | The AHA diet suggests six equal servings of a |
| foods that are healthy for the heart. This includes | | | | variety of grains per day. Unrefined whole-grain foods |
| vegetables, fruits, lean meats, dairy and whole grain | | | | can help lower a person's blood cholesterol. |
| breads. | | | | Have two servings of fish a week. Fatty fish such as |
| Although the AHA diet's goal is not to provide quick | | | | salmon or tuna would be ideal. Oily fish that contain |
| weight loss, it can help a healthy person to lose | | | | Omega-3 fatty acids help lower a person's risk of |
| excess weight or to maintain proper body weight. | | | | death from a coronary artery disease. Avoid fried |
| The diet simply results in a healthy and sustainable | | | | fish if you can. |
| weight loss over a period of time. | | | | Foods Poor in Nutrients |
| American Heart Association Diet Myths and Facts | | | | When it comes to eating poultry and lean meats, one |
| A phony American Heart Association diet has spread | | | | should always choose those without the skin. As |
| throughout the United States and Australia. This diet | | | | much as possible, prepare poultry and lean meats |
| includes vanilla ice cream, eggs, hot dogs and even | | | | without saturated and trans fat. Try to avoid |
| cheddar cheese. Supposedly, one can lose up to ten | | | | consuming dark meat from poultry. |
| pounds in three days with this diet. | | | | Select fat that contain no more than two grams of |
| The true American Heart Association does not | | | | saturated fat per tablespoon. Examples are tub |
| endorse specific foods to eat, but rather | | | | margarine, corn, canola and olive oil. Cutting back on |
| recommends daily servings from different food | | | | foods that contain partially hydrogenated vegetable |
| categories. The real AHA strongly suggests that | | | | oils will help reduce the trans fat in your diet. |
| Americans cut cholesterol and saturated fat from | | | | Since trans fats should be avoided, be sure to select |
| their meals by limiting the consumption of whole milk | | | | dairy products that are fat-free, low-fat or contain |
| dairy and egg yolks. The real AHA diet is a nutritious | | | | only 1 percent fat as much as possible. |
| eating plan that can be followed for a lifetime. | | | | Prepare meals that contain a little salt or no salt at all. |
| Many people believe that a high-protein diet is the | | | | Try to consume less than 1500 milligrams of sodium |
| answer to their weight problems. However, eating | | | | each day. Cut back on foods that contain high |
| too much protein increases health risks. Animal foods | | | | amounts of dietary cholesterol. As much as possible, |
| are not only high in protein, but are high in saturated | | | | aim to consume less than 300 milligrams of |
| fat. Regularly consuming large amounts of foods high | | | | cholesterol per day. |
| in fat increases the risk for diabetes, stroke, | | | | Stay away from beverages and foods that contain |
| coronary heart disease and several types of cancer. | | | | added sugars. If you drink alcohol, remember to drink |
| People who do not use excess protein effectively | | | | in moderation. If you're a woman, try to have only |
| are at higher risk for osteoporosis or liver and kidney | | | | one drink per day. If you're a man, you can have |
| disorders. | | | | two drinks a day. Read nutritional labels and watch |
| A diet usually limits a person's food consumption. Yes, | | | | your portion sizes. |
| you probably eat less when you're on a diet and | | | | Of course, try to balance your healthy meals with |
| eating less probably causes you to lose some weight. | | | | exercise. Make it a point to be physically active for at |
| However, you may not be getting all the nutrients | | | | least thirty minutes every day. Avoid smoking |
| you need to be healthy. Foods such as fruits, | | | | tobacco, and do your best to stay away from |
| vegetables and whole grain products are rich in | | | | tobacco smoke. A healthy lifestyle and diet are your |
| nutrients, but are lower in calories. | | | | best bet against cardiovascular disease. |
| The AHA Diet Meal Plan | | | | |