Heart-Healthy Eating: Understanding Your Cardiovascular Risk Through Diet

Understanding Diet's Impact on Cardiovascular Risk

Key Dietary Components

1. Fats and Cholesterol

• Limit saturated fats to <7% of daily calories
• Avoid trans fats completely
• Increase healthy fats:
  • Omega-3 fatty acids from fish
  • Monounsaturated fats from olive oil, avocados

2. Sodium Management

• Daily target: <2,300mg for most adults
• High-risk individuals: <1,500mg
• Common sources to avoid:
  • Processed foods
  • Restaurant meals
  • Canned foods

3. Fiber Intake

• Daily goal: 25-30g
• Best sources:
  • Whole grains
  • Legumes
  • Fresh fruits and vegetables

Recommended Food Choices

Prioritize:

• Leafy green vegetables
• Whole grains
• Lean proteins
• Low-fat dairy
• Fresh fruits

Limit or Avoid:

• Red meat
• Sugary beverages
• Processed snacks
• Full-fat dairy products

Meal Planning Strategies

1. Portion Control

   • Use smaller plates
   • Measure servings
   • Follow the plate method

2. Cooking Methods

   • Baking
   • Grilling
   • Steaming
   • Avoid frying

Monitoring Progress

• Track daily intake
• Regular blood pressure checks
• Cholesterol monitoring
• Weight management goals