A healthy diet can lower your risk of developing cardiovascular diseases. By limiting saturated fats and salt, you can reduce your blood lipid levels and heart disease. Other steps include reducing the number of processed meats, salt, and sugar. Below are some tips to follow when eating. Eat more fish, and make sure to remove the fat from cooked meat. Make stews and broths ahead of time, and avoid hardened fat that forms on top. Choose lean or white meat when cooking. You can also choose low-fat dairy products, such as yoghurt. Also, limit your portion sizes.
Reduce saturated fat intake
There is a wide variety of recommendations on how much-saturated fat is acceptable for a healthy diet. Most recommendations say that saturated fats should make up less than 10% of total dietary calories. However, some countries recommend reducing their consumption even further. For instance, the UK suggests that saturated fats should make up no more than 11% of food calories, while the US and World Health Organization suggest a lower limit of less than 10%. The World Health Organization recommends that women eat no more than 20 grams of saturated fat per day, which is the equivalent of 2.5 tablespoons of butter. For men, the American Heart Association suggests that they consume between five and six per cent of their daily caloric intake.
Saturated fats can be found in nearly all kinds of foods, including meat, fish, eggs, and dairy products. They should be limited and replaced with plant-based fats whenever possible. For example, instead of using butter or margarine, try replacing it with guacamole instead. You can also substitute butter on your toast with natural peanut butter, or drizzle a teaspoon of oil on grilled vegetables instead. Finally, limit your intake of trans fats, which are mostly found in deep-fried foods. Although there is no recommended level of trans fat, any amount is likely harmful.
Lower consumption of processed meat
Researchers from the University of Oxford have found that a reduction in processed meat consumption can prevent heart disease by as much as 18 percent. The researchers found that an average serving of processed meats is between 115 and 170 grams. They attribute this increased risk to the saturated fat and sodium content. Fortunately, cutting out this source of protein can help you stay healthy by reducing your risk of heart disease and premature death.
Studies have shown that a reduction of processed meat and red meats significantly reduces the risk of coronary heart disease. The research also indicates that reducing red meat consumption can reduce the risk of developing coronary artery disease by as much as 75%. The findings confirm recommendations for reducing the amount of red and processed meat eaten by the average American. However, reducing the amount of processed meat consumed will still be necessary.
Lower consumption of naturally occurring sugars
Whether it’s in the form of candy, soda, or honey, sugar is an added ingredient to most processed foods. The amount of sugar in these foods has a direct effect on your overall health. It raises your risk of heart disease and is responsible for a range of other health issues. Even though it doesn’t contribute to your total daily calorie intake, adding sugar to your diet can lead to more health problems.
A study conducted at the University of Michigan found that lower consumption of naturally occurring sugars in a heart-healthy diet reduced the risk of heart disease. In fact, it was found that a diet with 20% or more of these sugars actually increased the risk of cardiovascular disease. This resulted in an increase in triglycerides. However, this resulted from a small study.
Reduced consumption of salt
The recent Cochrane review showed that a three-gram reduction in salt consumption significantly reduces the risk of coronary heart disease (CHD). The study estimated the effects on different segments of the U.S. population and compared the reduced salt consumption with other cardiovascular interventions, such as medications for hypertension. Its results showed that a reduction in salt intake prevented hundreds of thousands of heart attacks and strokes every year. The findings were applicable to all segments of the population, and would be on par with those of a population-wide reduction in tobacco use, obesity, and cholesterol levels.
Reducing the amount of salt we eat is a major health challenge. Even small reductions in salt intake are associated with substantial cost savings: a three-gram reduction in salt intake could save between 194 000 and 392 thousand quality-adjusted life years. Further, a three-gram reduction in salt consumption would also save $10 billion to $24 billion per year in health care costs. While voluntary salt reduction policies are effective, legislation often delays action.