Saturday, September 3, 2011

Heart Healthy Hints

Reader requested post: living heart healthy!
This lifestyle change can be difficult for some people, so start with these few hints:

To control the amount and kind of fat, saturated fatty acids, and dietary cholesterol you eat:
  • Eat no more than 6 ounces (cooked) per day of lean meat, fish, and skinless poultry.
  • Try main dishes featuring pasta, rice, beans, and/or vegetables. Or create "low meat" dishes by mixing these foods with small amounts of lean meat, poultry, or fish.
  • The approximately 5 to 8 teaspoon servings of fats and oils per day may be used for cooking and baking, and in salad dressings and spreads.
  • Use cooking methods that require little or no fat: boil, broil, bake, roast, poach, steam, saute, stir-fry, or microwave.
  • Trim off the fat you can see before cooking meat and poultry. Drain off all fat after browning. Chill soups and stews after cooking so you can remove the hardened fat from the top.
  • The 3 to 4 egg yolks per week included in your eating plan may be used alone or in cooking and baking (including store-bought products).
  • Limit your use of organ meats such as liver, brains, chitterlings, kidneys, heart, gizzard, sweetbreads, and pork maws.
  • Choose skim or 1% fat milk and nonfat or lowfat yogurt and cheeses.
To round out the rest of your eating plan:
  • Eat 5 or more servings of fruits or vegetables per day.
  • Eat 6 or more servings of breads, cereals, or grains per day.

Health information brought to you by the Franklin Institute 

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