9 Diet Tips to Prevent Heart Disease

Read label of food products is very important to know the amount of saturated fat content, polyunsaturated, and monounsaturated. You will know the amount of soluble fiber and vitamins that can prevent heart disease. Here 9 diet tips to prevent heart disease from Janet Tietyen and Darlene Forester, food and nutrition expert from the University of Kentucky College Agriculture. By following these guidelines, at least you can reduce the risk of developing heart disease.

1. Fat contains twice as many calories of protein and carbohydrates. This dense source of calories contributed to excess weight, which is a risk factor for heart disease and other health disorders.

2. Limit your total fat intake of 30 percent of your daily calories. For a 2,000 calorie diet, meaning no more than 67 grams of fat per day. Much fat comes from meat, dried food, some milk derived products, as well as additional ingredients in mayonnaise and salad dressings.

3. Saturated fats should be limited to no more than 10 percent of your calorie needs. People with 2,000-calorie daily diet should not to consume more than 22 grams of saturated fat. Less than that is better for heart health. Saturated fat will be solid at room temperature. Usually it derived from animal source foods (ASF) and coconut oil.

4. Add monounsaturated fat and double as part of total fat intake. Peanut, soybean, and olive oil are the best source of monounsaturated fats, while corn and sunflower oil for polyunsaturated fats. In addition, some types of fish contain omega-3 fatty acids, a type of polyunsaturated fat. Fish is rich in some types of fish such as salmon, sea trout, mackerel, and halibut. Add fish to your diet at least up to three times a week.

5. The next diet tips to prevent heart disease by increase the soluble fiber in your diet, consume legumes at least twice a week.

6. Enter the oat and rice bran as a large part of your diet. It can be served as a cereal or added to muffins or pancakes, even a cake.

7. Consume vegetables and fruits at least five servings per day to complete soluble fiber and other nutrients to keep your heart health.

8. Folic acid, vitamin B, can help prevent heart disease by protecting blood vessels from damage caused by homocysteine, a product formed from the metabolism of proteins in the body. Folic acid is a derivative of the foliage, found in the leaves of green vegetables, nuts, and fruits that contain citrus like oranges. Folic acid is mostly obtained from grains, such as bread, flour, pasta, and cereals.

9. Research indicates vitamin C, E, and beta-carotene producing antioxidants that help prevent the oxidation process that contributes to heart disease. Vegetables and fruits are the main rich foods vitamin C and beta-carotene. Unsaturated vegetable oil and milk are usually rich vitamin E.

So this is all 9 diet tips to prevent heart disease.