Article Bookmarked
Bookmark Removed

How to cook smarter

Feb. 23, 2016 KTVZ Healthy Heart

According to the American Heart Association, a healthy diet can help alleviate three major risk factors for heart disease: high blood cholesterol, high blood pressure, and excess body weight.

The AHA recommends a balanced diet that includes foods from all the major food groups but emphasizes fruits, vegetables and grains.

Fruits And Vegetables

The AHA advises that people eat at least five servings of fruits and vegetables each day. Not only do these foods contain vitamins, minerals and fiber, they’re usually low in calories. That can help you lose weight or make maintaining your weight easier.

Breads, Cereal, Grains And Pasta

A healthy heart diet includes at least six servings of grain products, according to the AHA. Keep in mind that starchy vegetables like potatoes, corn and peas are included in this group.

Grains are often low in fat and cholesterol and high in fiber. In fact, oats contain high amounts of soluble fiber, which has been shown to lower cholesterol.

Dairy Products

Adults should include three or more servings of low-fat dairy products in their daily diet. Children should have two or more servings, and teens and older adults need four or more servings every day.

It’s important to choose low-fat dairy products, the AHA says, because milk fat is high in saturated fats that can raise cholesterol levels.

Meat, Poultry, Fish, Dry Beans, Eggs

The AHA recommends eating no more than 6 ounces of cooked, lean meat, fish or poultry each day. Poultry should be eaten without the skin and meat should be trimmed of as much fat as possible.

The American Dietetic Association suggests including fatty fish in your diet. Fish like salmon, tuna, herring or sardines are rich in a type of fatty acid called omega-3, which thins the blood and makes blood cells less “sticky” and less likely to clot and cause a heart attack. Both the AHA and the ADA suggest you include fatty fish in your diet at least twice a week.

Read More on KTVZ Healthy Heart

Gene Upshaw Player Assistance Trust Fund

Apply Today

All Resources

Tell Me More

The One Diet that Beats them All

Can a Mediterranean diet help keep heart disease, dementia, and cancer at bay?

Read More

Insomnia linked to greater risk of heart attack

The link between cardiovascular health and sleep.

Read More

Could exercise be a potent weapon against neurodegenerative conditions?

More reason to get up and move.

Read More

Adding Exercise to Therapy May Make It More Effective


Read More

Financial Freedom in Retirement Is All About Cash Flow

Change the way you think about money for the better.

Read More

What to Know About Rental Assistance Programs

The PAF is here to support former players in their time of need.

Read More

3 Ways to Get the Benefits of Meditating, Without Meditating

There are multiple ways to get the effects of meditating.

Read More

Does Life Get More Fun as You Age?

12 amazing benefits of getting older.

Read More