A Heart Healthy Diet Makeover
Meri Raffetto RD

Heart Disease remains the number one cause of death in the U.S. among both men and women. Part of the problem is it is truly a silent killer. There are few warning signs of a heart attack and the signs that are there dont necessarily make us feel bad. The good news is there are many lifestyle changes you can make to significantly decrease your risk of heart disease. Here are 9 simple steps to make over your diet for heart health.

1.Use the right fats: The good fats are found to preserve HDL (protective cholesterol) and lower LDL (Bad Cholesterol) levels. The good fats are found in foods such as olive, canola, and peanut oils as well as nuts, avocados and olives.

2.Decrease the Saturated Fats: These fats tend to increase the cholesterol made by your body. They can increase your total and LDL (Bad) cholesterol levels. Saturated fats are found in animal products such as dairy, poultry (especially the skin), meats, butter and cream based sauces and dressings. It is not necessary to omit these foods, just choose leaner options and have the higher fat foods once in awhile.

3.Remove all Trans Fats from your pantry! : Trans Fats are oils that have been hardened by the hydrogenation process, such as stick margarine and shortening used to make commercial baked goods, chips, and fast foods. Like saturated fats, these fats increase total blood cholesterol and LDL (Bad) cholesterol levels and may even lower HDL (Good) cholesterol levels. Food labels will be required to list the amount of Trans fats in a food product by 2006. Until then, if the ingredient list on the food label includes the term hydrogenated, or partially hydrogenated, it contains Trans Fats. Avoid these products!

4.Increase Your Fiber! : Soluble fiber helps lower cholesterol levels in the blood by binding to cholesterol in the intestine so it cannot be absorbed by the body. Good food sources of soluble fiber include beans and legumes, oranges, apples, prunes, broccoli, carrots, oat bran, oatmeal, and some cereals. Use whole grain products in place of their white counterparts. Eat at least 20-40 grams of fiber a day. (Most Americans only eat around 12 grams of fiber a day.)

5.Omega-3 Fatty Acids every day: Omega-3 Fatty Acids are essential fatty acids meaning we have to get them from our diet. These fatty acids may reduce the risk of blood clotting, decrease inflammation, lower triglyceride levels, normalize heart rhythms and improve the immune system. Consumption of Omega-3 fatty acids daily may reduce the incidence of sudden cardiac death by 50-70%. Omega-3 fatty acids are found in: fatty fish such as salmon, mackerel, lake trout, halibut, and sardines. Other sources include ground flax seeds, soybeans, canola oil, and walnuts.

6.Five To Eight Fruits and Vegetables a day: Eating fruits and vegetables can help to decrease your risk of heart disease, cancer, cataracts, and can help to lower blood pressure. Fruits and Vegetables are loaded in vitamins, minerals, and phytochemicals. The more fruits and veggies you eat, the more antioxidant activity in your body.
How do antioxidants work? Every day we are exposed to free radicals from our diets, sun, chemical exposure, pollution, etc. These free radicals promote the plaque build up in our arteries leading us to increased risk of heart disease. Antioxidants work by neutralizing these free radicals before they can cause damage to our bodies.

7.Folic Acid: High levels of an amino acid called homocysteine in the blood have been associated with damage to the blood-vessel walls, increased blood clotting, and overall increased risk of cardiovascular disease. Folate is a B vitamin which has been shown to decrease these homocysteine levels in the blood. Good food sources of Folate include green leafy vegetables such as kale, spinach, beet greens, and chard as well as legumes, asparagus, broccoli, oranges, orange juice, whole and fortified grains, walnuts and peanuts.

8.Add some almonds! Studies show that eating an ounce of almonds a day can help to lower your cholesterol. A matter of fact, a recent study published in Journal of the American Medical Association found that eating a diet that included plant sterol margarine (such as Benecol or ProActiv), soy products, almonds and increase fiber was able to lower cholesterol levels as much as the statin drugs and in just 2 weeks time! Have an ounce of almonds as a snack, or sprinkle them in your cereal or salad.

9.Have a little soy: Soy has also been shown to lower cholesterol levels.
Using soy on a weekly basis is a great step towards protecting your heart. If you are not a tofu fan, try soy milk or yogurt, garden burgers, edamme (soy beans), or soy sausage patties. There are all kinds of ways to include soy in your diet!

Sample Heart Healthy Meal Makeover:

Sample day
Before:
Breakfast:
– glass of orange juice
– 2 fried eggs
– 3 slices of bacon
– 2 slices white bread with 3 tsp butter
Lunch:
– roast beef sandwich on white bread
– potato chips
Snack:
– 1 cup Cheez It crackers
Dinner:
– fried fish strips
– 1 cup mashed potatoes cooked w/whole milk and butter
– cup corn

Diet make over:
Breakfast:
-glass of calcium fortified orange juice
– scrambled egg beaters
– 1-2 slices of whole grain bread with 1-2 tsp Benocol or ProActive spread
– 1-2 slices soy bacon or sausage links
Lunch:
– turkey, lettuce, tomato, and avocado sandwich
– 1 cup vegetable soup
– 8 oz vanilla non-fat yogurt with 1/3 cup of berries added
Snack:
1 ounce almonds
Dinner:
-3 ounces baked or broiled salmon
– cup broiled red potatoes with olive oil
– cup broccoli
– 1-2 cups of salad with cut up pears and toasted walnuts
with 1TB olive oil vinaigrette salad dressing

Results:
Day 1 = 2300 calories and 114 grams fat; 98 grams sat fat; 45% calories from fat
Day 2 = 1800 calories and 58 grams fat; 14 grams sat fat; 29% calories from fat.

Making small changes can go a long way to improve your heart health! What changes can you start making?

Meri Raffetto, 2005

About the Author

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has developed two online weight management programs, The Mini Diet Makeover and The Ultimate Diet Makeover, which focus on a healthy, non-diet approach to weight loss. For more information or to sign up for our free newsletter, visit www.reallivingnutrition.com.

Tags: 1TB olive oil vinaigrette salad dressing, American Medical Association, Animal Products, Author, Bad Cholesterol, Beans And Legumes, Blood Cholesterol, cancer;, Canola Oil, Cardiovascular Disease, cataracts, chemical exposure, cut, decrease inflammation, folic acid, Food Label, Food Labels, Food Product, Food Sources, Good Cholesterol Levels, Good Fats, grain products;, heart attack;, heart disease;, Heart Healthy Diet, Hydrogenated, Hydrogenation Process, Journal Of The American Medical Association, Lifestyle Changes, Lower Cholesterol, Number One Cause Of Death, olive oil;, online weight management programs, Raffetto, Real Living Nutrition Services, Registered Dietitian, Saturated Fats, Signs Of A Heart Attack, Silent Killer, Sources Of Soluble Fiber, soy products, Sudden Cardiac Death, Trans Fats, United States;, Warning Signs Of A Heart Attack, www.reallivingnutrition.com —

One of the biggest benefits of the pH miracle diet is weight loss. Many people have turned to this diet to lose weight as well as to improve their overall level of health The pH miracle diet is very efficient at removing extra weight.

Obesity is a nationwide epidemic. According to recent studies, over 59 million adults over the age of 20 are obese (30 or more pounds overweight). One in three Americans have a some degree of being overweight that puts them at medical risk for many different conditions, including heart disease, heart attack, diabetes and hypertension. Even more startling is the number of children that qualify as overweight and obese. In the early 1990s the National Center for Health Statistics found that 15 percent of children between 6 and 19 were overweight, which was twice as much as the results found in the early 1980s. The numbers have grown even more significant. Today, 9 million children are at least 15 pounds overweight with many millions qualifying as obese.

What is to blame for these alarming obesity rates? The environment of highly acidic foods and high levels of stress have made for a disastrous combination. The more acidic a body becomes, the more fat the body will store. Overweight conditions result from too much acid in the body. Eliminating acid from the diet with the pH miracle diet will help you lose weight.

The accumulation of fat is actually the bodys attempt to deal with the high levels of acid waste. Many people think that fat is bad and that fat is the enemy that needs to be attacked. Fat is just a symptom of a larger problem acidity. You may be surprised to find out that your fat is saving your life. Fat is actually protecting your body from rising levels of acidity. When you eat massive amounts of sugar, starches, red meat, dairy products and other acidic foods, your body uses fat to bind to the acid to protect your cells.

The acidic cycle in your body functions in the following way. When you eat foods that produce acid when they are digested, this acid builds up in your body. When the acid is not eliminated in a timely fashion, it can disturb other cells and get in the way of their functioning. Pretty soon, many cells in the body are being negatively affected by the presence of acid. However, the body has a line of defense in the form of fat. Dietary and body fat are both used to neutralize the acid. The acid bound fat is either eliminated or stored, depending on how much there is. The body can only rid itself of so much acid bound fat, so when you eat a lot of acidic foods you will store a lot of fat.

So people who are overweight and obese are actually showing signs of being too acid. Their diets are too much for their body to handle, so body fat is being used as a line of defense. Fat is a symptom, not the main problem. Many people begin to think that eliminating fat from their diets is the key. However if they are still eating acidic foods they are actually robbing their bodies of the ability to protect themselves. Low-carbohydrate and high protein diets have high levels of fat, but the people on these diets need that fat because their diet is highly acidic (animal protein has acidifying effects).

The dietary solution for weight loss is to follow a program that is high in alkaline foods. The pH miracle diet balances out the acidity that you have been developing in your body and will restore you to your ideal weight.

Tags: 1980s, Accumulation, Acid Waste, Acidic Foods, Acidity, Body Functions, dairy products;, diabetes;, Diet To Lose Weight, dietary solution;, Early 1990s, Epidemic, heart attack;, heart disease;, hypertension;, Levels Of Stress, Losing Weight, Massive Amounts, Medical Risk, National Center for Health Statistics;, nationwide epidemic, Obesity Rates, obesity;, Ph Miracle Diet, Red Meat —

One of the biggest benefits of the pH miracle diet is weight loss. Many people have turned to this diet to lose weight as well as to improve their overall level of health The pH miracle diet is especial efficient at removing extra weight.

Obesity is a nationwide epidemic. According to recent studies, over 59 million adults over the age of 20 are obese ( 30 or more pounds overweight ). One in three Americans have a some degree of being overweight that puts them at medical risk for many different conditions, including heart ailment, heart attack, diabetes and hypertension. Even more startling is the number of spawn that qualify as overweight and obese. In the key 1990s the National Center for Health Statistics found that 15 percent of children between 6 and 19 were overweight, which was twice as much as the results found in the early 1980s. The numbers hold grown equivalent more representative. Today, 9 million children are at introductory 15 pounds overweight with many millions qualifying as obese.

What is to blame for these alarming bulk rates? The environment of highly acidic foods and high levels of stress have fabricated for a bad combination. The more acidic a body becomes, the more fat the body will store. Overweight conditions result from too much acid in the body. Eliminating acid from the diet with the pH miracle diet cede help you lose weight.

The league of fat is in reality the bodys attempt to deal protect the long levels of acid waste. Bountiful people think that fat is bad and that fat is the adversary that needs to be attacked. Fat is just a symptom of a larger problem acidity. You may be surprised to find out that your fat is saving your life. Hulking is actually protecting your habitus from rising levels of acidity. When you eat massive amounts of sugar, starches, red meat, dairy products and other acidic foods, your body uses fat to bind to the acid to protect your cells.

The acidic path in your body functions in the touching way. When you eat foods that produce acid when they are digested, this acid builds up in your body. When the acid is not eliminated in a timely concoct, it can disturb other cells and get in the way of their deal. Pretty soon, many cells in the body are being negatively affected by the presence of acid. However, the body has a line of defense in the form of fat. Dietary and body fat are both used to neutralize the acid. The acid bound fat is either eliminated or stored, depending on how much there is. The body can only rid itself of so much acid edge fat, so when you eat a lot of acidic foods you will store a lot of fat.

So people who are overweight and obese are actually showing signs of being too acid. Their diets are too much for their body to handle, so body fat is being used as a line of defense. Fat is a symptom, not the main problem. Many people begin to think that eliminating fat from their diets is the key. However if they are calm eating acidic foods they are actually robbing their bodies of the ability to protect themselves. Woebegone – carbohydrate and high protein diets keep high levels of fat, but the people on these diets need that fat because their diet is highly acidic ( animal protein has acidifying effects ).

The dietary solution for weight loss is to follow a program that is high in alkaline foods. The pH miracle diet balances out the acidity that you have been developing in your figure and will restore you to your ideal weight.

( word count 618 )

Tags: 1980s, Acid Waste, Acidic Foods, Acidity, Adversary, Atkins, Body Functions, dairy products;, Diet To Lose Weight, Eating Habits, Epidemic, Habitus, Health Diet, Healthy Diet, Heart Ailment, heart attack;, hypertension;, Levels Of Stress, Losing Weight, Massive Amounts, Medical Risk, National Center for Health Statistics;, obesity;, Ph Miracle Diet, Red Meat —

What are the best exercises to lose weight? Well, I think that depends on you and what you like to do. The best way to lose weight is to find the things you like to do and then do them as often as possible.

First of all, though, you will need to talk to your doctor to find out what he recommends. You need to be careful about the type of activities you do if you have any underlying health issues.

Make sure you talk ot your doctor to find out what she reccommends not only for your diet but also for your exercise routine.

After you’ve had a heart to heart with your doctor, you can then begin with your new workout plan. No matter how great your exercises to lose weight are, you will still need to eat the right kinds of food in the right amount.

Losing weight will be about more than just one element. To really get the most out of your weight loss efforts and to keep your body healthy you will need to eat right and get more exercise. Simple as that.

Ideally, you will want to combine two types of exercise: cardiovascular and resistance.
Both forms of exercise will allow you to get in better shape but you really want to do both.

Cardiovascular exercise will help you increase your heart and lung capacity as well as strengthen those muscles. Doing cardio on a regular basis can also allow you to lower your blood pressure and possibly reduce your risk of stroke and heart attack.

Resistance training will help your body in other ways. For one thing, if it’s done properly, there can be a cardio component to weight training too. If you do each rep slowly and smoothly you can increase your heart rate somewhat.

But, the biggest benefit of doing resistance training is that you can build up your lean muscle mass. Now, you must listen to this because it’s important, building lean muscle mass and “bulking up” are two totally different things.

Unless you are a man, a genetic anomaly, or you take drugs you won’t bulk up “accidentally”. But what you can do by adding more lean muscle is allow your metabolism to burn hotter all day every day and that can result in more weight loss no matter where you are or what you are doing.

Having some lean muscle mass will also help you appear slimmer since the muscle will kind of “cinch” in your waist. It sort of acts like an all over girdle.

Adding a solid diet full of lean protein and plenty of fresh fruits and vegetables, drinking plenty of water, getting plenty of sleep and doing your workout is the best way to get a great body more quickly.

To get the most out of your fitness efforts and to find the best exercises to lose weight, you should talk to your doctor first then combine both cardiovascular and resistance training. That way you can build the body of your dreams.

Tags: Atkins, Best Exercises To Lose Weight, Best Way To Lose Weight, Building Lean Muscle Mass, Cardio Training, Cardiovascular Exercise, Exercise Routine, Exercises To Lose Weight, Fruits And Vegetables, Genetic Anomaly, Health Issues, Healthy Diet, heart attack;, Heart Rate, Heart To Heart, Kinds Of Food, Lean Muscle Mass, Losing Weight, Lung Capacity, Resistance Training, Weight Loss Efforts, Weight Training, Workout Plan —