| A high percentage of Americans are overweight | | | | sodium per day. If you have heart disease or a |
| and at risk for heart disease. The leading cause of | | | | high risk of heart disease, eat less than 1500 mg |
| obesity in the U.S. is the consumption of unhealthy | | | | per day. In place of these items, choose fresh or |
| foods such as fast food, which tends to be | | | | homemade alternatives. Eat fresh fruits and |
| loaded with trans fat and saturated fat. If you | | | | vegetables with little added salt, homemade baked |
| can't cut out fatty foods entirely, then it is | | | | goods, simple meals and healthy snacks like whole |
| important to minimize how much you consume in | | | | grains, nuts and seeds. |
| order to maintain a healthy heart and | | | | 4. Processed Foods Containing Trans Fat - Trans |
| cardiovascular system. Here are five types of | | | | fat is found in many processed foods and |
| food items to avoid. | | | | scientists now know that eating trans fat can |
| | | | raise your risk of heart disease. Even small |
| 1. Restaurant Fried Food - The oil used to fry | | | | amounts of trans fat can be harmful. Even if the |
| foods in restaurants and fast food joints isn't | | | | trans fat value is zero, avoid foods with |
| very healthy for your heart. Most fried foods at | | | | hydrogenated vegetable oils in the ingredient list. |
| restaurants contain trans fat - a type of fatty | | | | Foods to be watchful of are margarines, baked |
| acid that is bad for your cardiovascular system. | | | | goods, packaged pie crust, microwave popcorn |
| Some restaurants are beginning to use trans fat | | | | and some frozen vegetables like frozen french |
| free frying oil. Many fast food restaurants publicize | | | | fries. Be careful of bakery items, too. Baked |
| this change but you can ask what kind of frying | | | | goods from smaller bakeries are often not |
| oil is used in any restaurant. If you aren't sure, | | | | required to list the nutrient content of the food. |
| avoid fried foods at restaurants. Even if they | | | | So the trans fat content is unknown. Ingredient |
| aren't high in trans fat, fried foods are often | | | | lists are required, however, allowing you to avoid |
| higher in total fat than other menu options. | | | | baked goods made with hydrogenated or partially |
| Instead, choose broiled meats, fresh side dishes | | | | hydrogenated vegetable oils. |
| of beans or vegetables and non-pastry desserts. | | | | 5. Soft Drinks - Drinking soft drinks everyday can |
| 2. Full Fat Milk (as an everyday drink) - Many | | | | be unhealthy for your heart. Regular soft drinks |
| people have switched from drinking whole milk to | | | | are very high in sugar, which means lot of calories |
| lower fat versions - nonfat milk (skim), 1% milk | | | | and no other nutrient benefits. And even diet and |
| (low fat) or 2% milk (reduced fat). If you haven't | | | | low-calorie soda have been shown to be |
| made the switch, do it today! One glass of whole | | | | associated with a greater risk of heart disease. |
| milk contains 4.5 grams of saturated fat, | | | | One reason may be that your body has a hard |
| compared with 0g in skim milk, 1.5 grams in 1% | | | | time maintaining a healthy weight when you drink |
| milk, and 3 grams in 2% milk. | | | | soda. Breaking the soda habit can be tough. One |
| 3. Processed Foods High in Sodium - With the | | | | of the best things you can do to help get to a |
| abundance of foods available in our supermarkets, | | | | healthy weight is to drink water or milk with |
| it's easy to rely on the convenience and flavor of | | | | meals and water to quench thirst. That way, you |
| processed foods. But it's hard to eat a low sodium | | | | can save the calories for healthy foods. |
| diet when you eat a lot of pre-processed | | | | Remember, you may not be able to completely |
| packaged foods. Canned soups, frozen meals and | | | | eliminate unhealthy, fatty foods from your diet |
| packaged snacks are just a few items you find at | | | | but by cutting back you will be increasing heart |
| the store that can be very high in sodium. Look | | | | health. Exercising for 20 or 30 minutes per day, |
| at the food label for the sodium content. The goal | | | | coupled with dietary improvements, could extend |
| for a healthy adult is to eat less than 2300 mg | | | | your life by years -- not months! |