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Nutrition Tips: Heart Healthy Diet

Chef Debi-Pomegranate:orange glaze is versatile topping

For patients newly diagnosed with heart ailments, there is more proof than ever of food’s role in treatment. A heart-healthy diet has been shown to be the most effective in terms of lowering cardiovascular risks. By eating plenty of fruits and vegetables – and lots of them – up to as much as 4 1/2 cups of leafy greens and mixture of vegetables and colors. Next would be eating good fish like salmon, tuna and mackerel, where the heart healthy omega-3 fatty acids are found. Eat at least two servings a week if not more. Eating fiber-rich whole grains, at least three servings daily. Eat whole grain in the most unprocessed form, including brown rice instead of white, whole grain pasta instead of white and of course whole grain bread instead of white. Last but not least at all, is to reduce sodium to no more than 1,500 milligrams per day. Currently the average daily sodium of today’s American diet is 3,400 milligrams, of which more than 70 percent is found in processed foods.