It’s important for people to do all they can to manage their overall cardiovascular
health. A diet low in saturated fat and cholesterol can help lower blood cholesterol
levels and help prevent a heart attack or stroke. If you’re also watching your blood pressure, a diet low in sodium
is a good idea.
The American Heart Association has endorsed the National Heart Lung and Blood Institute's Therapeutic Lifestyle Changes (TLC)
diet. This healthy cardiac diet encourages intensive lifestyle changes to lower
cholesterol and reduce the risk for developing heart disease or having a heart attack.
The table below shows the essential components of a healthy cardiac diet.
TLC Diet Guidelines
|
Nutrient
|
Recommended Intake as Percentage of Total Calories
|
|
Total Fat
|
25%-35%
|
|
Saturated
|
Less than 7%
|
|
Polyunsaturated
|
Up to 10%
|
|
Monounsaturated
|
Up to 20%
|
|
Carbohydrate
|
50%-60%
|
|
Protein
|
Approximately 15%
|
|
Cholesterol
|
Less than 200 mg per day
|
|
Total Calories
Your cardiac diet calorie target depends on your weight and activity level. A general
rule: you can calculate the calories needed to keep your weight constant by multiplying
your weight in pounds by these values at right.
|
- 10 (if sedentary or very obese)
- 13 (low activity level or over 55 years of age)
- 15 (moderate activity level)
- 18 (high activity level)
|
- People with diabetes or the metabolic syndrome who may substitute unsaturated fat
for carbohydrates are included in the 25% to 35% fat recommendation.
- Carbohydrates should come mainly from foods rich in complex carbohydrates. These
include grains (especially whole grains), fruits, and vegetables.
- Daily energy expenditure should include at least moderate physical activity if approved
by your doctor.
Making these standards useful for you requires attention to nutrition information
about the foods you eat. Nutrition labels are your best guide.
Nutrition labels
Remember to read nutrition labels carefully. Look closely at the percentage of total
fat, saturated fat, and cholesterol. It’s important to realize that these percentages
are the amount contained in one serving of the food product. Check the label to
see how much of the food is considered to be one serving and remember that the information
is based on a 2000-calorie-per-day cardiac diet.
Food for thought
Try making these simple food substitutions. They can help lower your weight and
your overall health risk.
|
Instead of:
|
Substitute:
|
|
Mayonnaise
|
>>
|
Mustard
|
|
Potato chips
|
>>
|
Baked tortilla chips
|
|
Shortening
|
>>
|
Fat-free cooking spray
|
|
Ice cream
|
>>
|
Low-fat frozen yogurt
|
|
Whole milk
|
>>
|
1% or skim milk
|
|
Corn oil
|
>>
|
Canola oil
|
|
Beef
|
>>
|
Grilled fish or chicken
|
Healthy tips for dining out
Eating a heart healthy diet that’s low in fat, cholesterol, and sodium doesn’t mean
you have to stay home. Most restaurants offer plenty of low-fat, low-cholesterol,
low-sodium menu choices, including desserts! If you dine out on a regular basis,
be sure to talk to your doctor about the best types of dishes to order to keep your
diet on track.
Here are a few things to keep in mind when dining out:
- Low-fat dishes tend to be those that are steamed, broiled, baked, grilled, poached,
or roasted.
- Avoid foods that are fried, sautéed, basted, braised, or stuffed—they’re usually
high in fat. If you’re not sure, ask your server how the food is prepared.
- Most restaurants are happy to prepare foods to order. If you can’t find any lighter
choices on the menu, just ask.
- Keep sodium intake low by avoiding foods that are pickled or smoked, or are prepared
with cocktail sauce, broth, au jus, or soy or teriyaki sauce.
What to do next: Learn how exercise
can be part of your treatment program
