Trans fat is a type of vegetable oil that was processed
to make the liquid more solid. The process called
hydrogenation produces hydrogenated and partially
hydrogenated vegetable oils. These oils are found in
stick margarine, vegetable shortening, commercial
fried food, and baked goods such as cookies and
crackers.
Unsaturated fats include polyunsaturated fats and
monosaturated fats. Polyunsaturated fats are found
in fish, walnuts, corn oil, and safflower oil. Mono-
saturated fats are found avocadoes, olives, olive oil,
canola oil, and peanut oil.
Sodium
Sodium and salt are sometimes used interchange-
ably in information about healthy heart diets. The
AHA recommends that people consume less than
2,300 milligrams of salt per day. This amounts to
about 1 teaspoon of salt. Some organizations recom-
mend a slightly higher amount of less than 2,400 milli-
grams. The recommended amount is for healthy
people and may be lower for people with some health
conditions.
The diets of most Americans contain too much
salt, and processed foods are generally the source of
this sodium. A diet high in salt tends to raise blood
pressure, and this could lead to heart disease, stroke,
and kidney damage.
Reducing the amount of sodium in a diet will
lower blood pressure, and aid in reaching healthy
cholesterol levels. In addition, foods high in potassium
counteract some of the effect of sodium on blood
pressure, according to the USDA guidelines.Creating a healthy heart diet
The federal government and the American Heart
Association are among the organizations that provide
recommendations for a healthy lifestyle. The recommen-
dations frequently parallel those of the healthy heart diet,
a plan that emphasizes the consumption of less fat, less
cholesterol, and less sodium. There is also agreement that
diets should include fiber-rich foods like fruits, vegetables,
and whole-grain products.
Guidelines also focus on the importance of regu-
lar physical activity to prevent or lower the risk of
conditions like heart disease. Generally, people are
advised to exercise at least 30 minutes most days of
the week. While some recommendations are designed
for healthy people, the guidelines also apply to a
healthy heart diet. There may be more specific instruc-
tions in plans to lower cholesterol levels.
DIETARY GUIDELINES FOR AMERICANS 2005.Nutri-
tion and Your Health: Dietary Guidelines for Ameri-
cansdefines a healthy eating plan as one that:
Emphasizes fruits, vegetables, whole grains, and fat-
free or low-fat milk and milk products.
Includes lean meats, poultry, fish, beans, eggs, and
nuts.
Is low in saturated fats, trans fats, cholesterol, salt,
and added sugars.
The total fat intake should be between 20% to 35%
of the daily calories consumed.
People can create a diet with those foods by using
online tools like the USDA’s MyPyramid Plan and
calculators on the NHBLI pages for the Heart Healthy
and TLC diets. Someone Internet sites produce an
individualized plan with specific calorie amounts, rec-
ommended foods, serving portions, and a system to
track physical activity.
AMERICAN HEART ASSOCIATION 2006 DIET AND
LIFESTYLE RECOMMENDATIONS.The heart associa-
tion’s plan starts with the person determining howKEY TERMS
Body Mass Index—Also known as BMI, the index
determines whether a person is at a healthy weight,
underweight, overweight, or obese.
Calorie—The nutritional term for a kilocalorie, the
unit of energy needed to raise the temperature of
one liter of water by one degree centigrade at sea
level. A nutritional calorie equals 1,000 calories.
Carbohydrate—A nutrient that the body uses as an
energy source. A carbohydrate provide 4 calories
of energy per gram.
Fat—A nutrient that the body uses as an energy
source. Fats produce 9 calories per gram.
Fiber—A complex carbohydrate not digested by
the human body. Plants are the source of fiber.
Morbidly obese—Also known as extremely obese,
the condition of someone with a BMI of more than
40.
Obese—A person with a high amount of body fat;
someone with a Body Mass Index of 30 or higher.
Overweight—A person is too heavy for his or her
height; someone with a Body Mass Index of from 25
to 30.
Protein—A nutrient that the body uses as an energy
source. Proteins produce 4 calories per gram.Healthy heart diet