All about :American Heart Association Diet

The American Heart Association (AHA) has developed a diet to prevent heart attacks and strokes among the American population. Specifically, the program does this by reducing three risk factors:
Each of the AHA dietary guidelines promote healthy living by developing good eating habits and physical activity. The following is a brief list of guidelines:

    * Eat a variety of vegetables and fruit, equal to five servings a day.
    * Eat a variety of grains to equal six servings per day.
    * Eat fish at least twice a week, preferably fatty fish like salmon and tuna.
    * Choose reduced fat dairy products, legumes, skinless poultry and lean meat.
    * Choose fats with no more than two grams of saturated fat per tablespoon such as liquid and tub margarine, canola, corn, safflower and olive oil.
    * Balance calories eaten each day with the calories you burn. To calculate how many calories will be used in a day, multiply your current weight by fifteen if you're moderately active For sedentary individuals, multiply the weight of thirteen instead of fifteen.
    * Be physically active for at least thirty minutes every day.
    * Limit high-calorie, low nutrition foods such as soft drinks and sweets.
    * Limit foods high in saturated fats, trans-fat and cholesterol.
    * Maintain sodium intake at or below 2.400 mg or 1 ¼ teaspoons daily.
    * Limit alcoholic drinks to drink no more than a day for women and no more than two drinks for men.
Advantages of the American Heart Association dietary guidelines are many. First, since the primary objective is to prevent heart attacks and strokes, every person, whether they wish to lose weight or maintain your current weight, improve heart health. Second, the project offers a positive approach to healthy eating. Giving up favorite foods is not mandatory. Eat a variety of foods in moderate portions and implementation of guidelines for the overall status of your food in a long term basis is more important. In addition to reducing risk factors for poor heart health, the plan may reduce the risk of acquiring other diseases as well. Together with a reduction in benefits of body weight but reduced risk of diabetes, cancer and osteoporosis. Similarly, many other diseases associated with obesity can be improved or avoided by following the guidelines.
The AHA has also made it easy for you to look for heart-healthy food items on supermarket shelves. A red heart with a white check mark to be the symbol to see. The logo represents the food that was approved by the AHA for low saturated fat and cholesterol for healthy people over age two. In addition, recommendations may be adapted to meet the nutritional needs of the entire family. (Children under the age of two have special dietary needs for fat to ensure proper brain development).
Although the overall plan AHA is medically sound and completely safe, it requires special planning, shopping and cooking. There are many recommendations for each of the above guidelines, which must be implemented for positive results. The first step is to obtain a brochure AHA The information in the pages describing the food to eat from each food group, serving sizes, shopping tips, preparation and cooking advice. Detailed information on vitamins, minerals and other health benefits of certain foods is also given.
The AHA has several cookery books and educational materials available to help people with the American Heart Association diet plan.