Louisiana has one of the highest per capita rates for heart disease in the nation partly because of unhealthy diet and lifestyle habits. Is there one magic food that we can add to our diets to help prevent heart disease? It may not be that simple, but by adding a variety of heart healthy foods to your daily diet, you can reduce your risk of heart disease.
According to the American Heart Association
An adult consuming 2,000 calories daily should aim for:
- Fruits and vegetables: At least 4.5 cups a day
- Fish (preferably oily fish): At least two 3.5-ounce servings a week
- Fiber-rich whole grains: At least three 1-ounce-equivalent servings a day
- Sodium: Less than 1,500 mg a day
- Sugar-sweetened beverages: No more than 450 calories (36 ounces) a week
Other Dietary Measures:
- Nuts, legumes and seeds: At least 4 servings a week
- Processed meats: No more than 2 servings a week
- Saturated fat: Less than 7% of total energy intake
The American Heart Association recommends that you eat a wide variety of nutritious foods daily. Remember, even simple, small changes can make a big difference in living a better life.
Top 25 Healthy Food Choices
When making your grocery list, there are certain food choices to keep in mind. The next time you head to the grocery store, bring our Heart Healthy Shopping List with you to keep you on track. Hint: most of the heart healthy choices will be located on the outer aisles at the store. Try and avoid the middle aisles, which are usually full of unhealthy, highly processed food items.