Healthy Heart Diets

by Gary Holdon

Diets are the most popular, and probably the most effective way of losing weight, especially when combined with the other main way of losing weight - a solid exercise plan. But people with high blood pressure and high cholesterol need to find a healthy weight loss diet plan or they may end up doing themselves more harm than good. This is where healthy heart diets are needed. These are a safe weight loss diet that will take into consideration the special needs of the dieter, such as high blood pressure or cholesterol.



Whenever you start a healthy food diet you should consider cholesterol control as one of your objectives. Your weight loss diet program should follow some broad guidelines:



1. Avoid chemicals such as caffeine, MSG and other additives.



2. Keep your sodium intake below 3000 milligrams per day.



3. your total cholesterol intake on a low cholesterol diet needs to stay below 300 milligrams.



4. An effective fat loss diet needs you to keep your fat intake below about 30% of your total calorie intake.



5. Your saturated fatty acid intake should be no more than 10% of your total calorie intake.



6. Polyunsaturated fatty acid should make up no more than 10% of your total consumption for the day.



7. Monounsaturated fatty acids should make up the remainder of your fat intake, not exceeding 15% per day, or 30% combined with polyunsaturated fats and saturated fatty acids.



If you follow these basic guidelines that are common to all healthy heart diets you will be on the way to good cholesterol and a healthy heart. If you are of average health and weight, you can probably take your lead from the health food pyramid. You can also get advice on how to prepare a low fat diet meal. Eating healthily doesn't need to be a chore, if you are prepared to look around you will find many sources for cholesterol lowering diets that include great recipe ideas for delicious meals. The key to successful healthy heart diets is to find a variety of meals that you love that will also be lowering cholesterol in your system and following a low fat diet plan.



Many healthy heart diets will focus on what you can't eat, but it's also important to know the foods you should be trying to get more of. The south beach diet is a perfect example of a growing number of weight loss diet plans that provide solid meal plans to emphasize the positive side of dieting rather than the often publicized negatives. Low cholesterol diets should add fiber, fruit and vegetables to your diet. Fruits containing vitamin C and green leafy vegetables are the best. Extra Virgin Olive Oil and garlic are also known to reduce cholesterol levels. You can also greatly benefit from the types of Omega 3 fatty acids found in fish oils as these both lower LDL(bad cholesterol) and raise HDL(good cholesterol).



It's best to get your foods from organic sources and as fresh as possible. If this is difficult or impossible in your situation, then you should talk to your doctor or health professional about what supplements are best for your situation.

 

 

 

 

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Forming a healthy weight loss diet plan
Your weight loss plan exercise component
The Diabetes Weight Loss Diet Guide
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Is Playing Games a Diet Plan?

 

 

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