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We all know heart problems and diseases became major health problem in our country. It is due to our busy life style and our unhealthy foods which we take daily not knowing that it will harm our health and our heart. Although we must have to know that certain foods can increase your heart disease risk. So here are some heart-healthy diet tips. It will be easy for you to know which foods to limit and which foods to add in your diet plan and in your habit.

1. Limit unhealthy fats and cholesterol

limiting the saturated and trans fats in our diet can reduce your blood cholesterol and lower your risk of coronary artery diseases. So here is the chart for you to know how much fat must be taken for a day.

Type of fat	Recommendation
Saturated fat	Less than 7 percent of your total daily calories
Trans fat	Less than 1 percent of your total daily calories
Cholesterol	Less than 300 milligrams a day for healthy adults; less than 200 milligrams a day for adults

2. Choose low-fat protein sources

Always choose low fat protein sources like Legumes – beans, peas and lentils instead of egg and milk.

Proteins to choose	Proteins to avoid
Skim or low-fat (1 percent) milk Fat-free or low-fat dairy products, such as yogurt and cheese Egg whites or egg substitutes Fish, especially fatty, cold-water fish, such as salmon Skinless poultry Legumes Soybeans and soy products, for example, soy burgers and tofu Lean ground meats	Full-fat milk and other dairy products Organ meats, such as liver Egg yolks Fatty and marbled meats Spareribs Cold cuts Frankfurters, hot dogs and sausages Bacon Fried or breaded meats

3. Eat more vegetables and fruits

Vegetables and fruits are good sources of vitamins and minerals; they are low in calories and rich in dietary fiber. Vegetables and fruits also contain substances found in plants that may help prevent cardiovascular disease.

Fruits and vegetables to choose	Fruits and vegetables to avoid
Fresh or frozen vegetables and fruits Low-sodium canned vegetables Canned fruit packed in juice or water	Coconut Vegetables with creamy sauces Fried or breaded vegetables Canned fruit packed in heavy syrup Frozen fruit with sugar added

4. Select whole grains

Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health.

Grain products to choose	Grain products to avoid
Whole-wheat flour Whole-grain bread, preferably 100 percent whole-wheat or 100 percent whole-grain bread High-fiber cereal with 5 or more grams of fiber a serving Whole grains such as brown rice, barley and buckwheat (kasha) Whole-grain pasta Oatmeal (steel-cut or regular) Ground flaxseed	White, refined flour White bread Muffins Frozen waffles Corn bread Doughnuts Biscuits Quick breads Granola bars Cakes Pies Egg noodles Buttered popcorn High-fat snack crackers

5. Reduce the sodium in your food

Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a heart-healthy diet.

Low-salt items to choose	High-salt items to avoid
Herbs and spices Salt substitutes Reduced-salt canned soups or prepared meals Reduced-salt versions of condiments, such as reduced-salt soy sauce and reduced-salt ketchup	Table salt Canned soups and prepared foods, such as frozen dinners Tomato juice Soy sauce

Information Credit To : www.mayoclinic.com

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Heart Healthy Diet For Healthy Heart To Avoid Heart Problems And Diseases

1. Limit unhealthy fats and cholesterol﻿