Recipe for a Heart Attack
Fatty beef is an example of a food with saturated fat. Also on the list is:. Too much salt in your diet is bad for your cardiovascular health. Eat 1, milligrams or less of sodium per day to keep blood pressure low. Your first step is keeping the saltshaker off the table. Read the label on any pre-made spice mixtures, since often the first ingredient is salt, and you want to stay away from that. Anything over mg of sodium per serving is a no-no. And surprisingly, these foods may be high in sodium:.
Sadly, most of us eat too much.
The average American eats about 22 teaspoons of sugar per day. However, the American Heart Association recommends women eat no more than 6 teaspoons of sugar a day a. Lichtenstein recommends not only stocking your fridge and pantry with healthy foods but your freezer too. Raw lean meat may only be usable for a few days in the fridge.
Spotlight on… heart disease | BBC Good Food
But frozen items can last for month. At breakfast, beware of the hidden sugars in many cereals and juices, and look for ways to incorporate lean protein, fiber and Omega-3s into your morning meal.
Check out more heart-healthy recipes. Many typical lunch foods—cold cuts, cured meats, pizza and soup—are high in sodium, so keep that in mind.
You probably want to pack your own. Homemade Rice or Quinoa Bowl: Make a burger from ground lean turkey with scallion and red pepper and top with few slices of avocado or 1 slice Swiss cheese , served in low sodium brown rice tortilla or steamed collard greens. Low Sodium Bean Soup or Chili: Low sodium chili or bean based soup, topped with few slices of avocado. The way you prepare your dinner will help you stick to your heart-healthy diet.
Select lean cuts of meat and trim fat and remove poultry skin before cooking. Broil meat instead of pan-frying it, and drain fat from foods before eating them.
Menus for heart-healthy eating: Cut the fat and salt
You can also make some smart substitutions, such as using low-fat or fat-free cheese and milk, and cooking with liquid vegetable oil olive, sunflower, canola instead of solid fats, such as butter, lard and shortening. Baked Chicken or Fish: That is about one teaspoonful.
Many everyday foods such as bread and cereals contain a lot of salt too. Recipe suggestions — slash the salt in all your meals: Often high in saturated fat, salt and sugar, processed foods can pose a quandry when trying to eat healthily. Try cooking from scratch, using basic, fresh and if possible, seasonal ingredients.
Also check food labels. It is important to stick to recommended limits for alcohol - 14 units a week. Avoid binge drinking and if you do over indulge, avoid alcohol for the following 48 hours. Alcohol is also high in calories and even a small amount can increase your appetite and so can be linked to weight gain.
For more information on healthy drinking habits, visit drinkaware. The best heart-healthy recipes What to eat for a healthy heart Top 10 tips for a healthy heart Heart-healthy portions More health and nutrition tips. All health content on bbcgoodfood. Cuisines American Chinese Greek Mexican see more Dishes Pasta Soup Pie Casserole see more Everyday Freezable Batch cooking Cheap eats Leftovers see more Ingredients Fish Fruit Meat Vegetables see more Occasions Sunday lunch Dinner party Afternoon tea Easy entertaining see more Seasonal Spring Summer Autumn Winter see more Vegetarian Iron-rich Vegan Vegetarian barbecue Vegetarian party see more More recipe ideas Cheap eats Courses Slow cooker Cheap cut see more Christmas biscuits Christmas gifts Festive desserts Vegetarian Christmas see more Home Recipes Not sure what to cook?
What is heart disease? What causes heart disease? Fat The message regarding this macronutrient is clear.
Spotlight on… heart disease
Avocado salad Broccoli lemon chicken with cashews The health benefits of nuts Oily fish Aim to eat two portions of fish a week, at least one of which should be oily. Fibre Fibre can also help reduce the amount of cholesterol absorbed into your bloodstream. Alcohol It is important to stick to recommended limits for alcohol - 14 units a week.
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