Lower Cholesterol With The Heart Smart Diet

Ahmed Fouad

The heart smart diet or the healthy heart diet is one of the healthiest diet programs around because it focuses on keeping the heart healthy instead of losing weight. The program espouses cholesterol intake of less than 300 milligrams per day. It also encourages dieters to lower their sodium intake.

Foods are categorized based on their cholesterol content. Dieters are allowed to have bigger portions of food with low cholesterol while certain foods are avoided or consumed in moderation based on the categories. Under the diet program, the total fat intake of an individual must not exceed 30% of his total calorie consumption. Intake of saturated fatty acids is limited to 10% of calorie intake, the same as with polyunsaturated fatty acids. Sodium intake is limited to 3000 milligrams per day. Other additives like MSG are also avoided.

One of the easiest ways to follow this program is for the dieter to make healthy replacements instead of completely eliminating a food group from his diet. Taking out specific food groups can make a dieter feel deprived. There are plenty of other food switches you can do. You just have to make a conscious effort to choose the healthier alternatives instead of the unhealthy options. Sometimes it may seem difficult because a lot of the foods that are loaded with cholesterol and sodium are tasty foods that people have become so used to having in their lives. But you little by little you'll find certain food replacements that you will also enjoy.

One of the first things a dieter must do is to minimize the consumption of red meat. Replace red meat with fish and poultry in your diet. Tuna is a great source of protein. It also contains Omega-3 acids which are good for your heart. You can have red meat a few times but make sure that it is lean. Take out the fat and if possible grill meats and other foods instead of frying them.

White flour and other processed grains products can be replaced with whole grain products. Instead of eating white loaf, go for whole wheat bread. Switch yogurt for ice cream and go for low-cholesterol dairy products if you can't avoid them. You should also increase your consumption of fruits and vegetables because they contain essential vitamins and minerals. They are also high in fiber which helps sweep cholesterol from the digestive tracts. Instead of eating bacon sandwiches, go for chicken or turkey. Replace chips and buttered popcorn with healthier alternatives like unsalted pretzels and unbuttered popcorn.

The advantage of this diet is it does not involve cutting down too many calories from your diet. It is completely sustainable because it is all about making the right food choices. Meals can also be enjoyable as no food groups are completely eliminated from the diet. Overweight individuals can even benefit with weight loss because the program helps them eliminate much of the unhealthy foods that they are used to consuming. The biggest benefit of course, is that it lowers the risk of getting hypertension, heart diseases and even type-2 diabetes.