The heart association’s plan starts with the person determining how many calories are needed to maintain a healthy weight. People are advised not to eat more calories then they burn through activity.
They should create a meal plan that includes:
-A variety of vegetables and fruits and unrefined, whole-grain food.
-Fish at least twice a week. Oily fish such as salmon, trout, and herring contain omega-3 fatty acids. These acids may help reduce the risk of fatal coronary disease.
-Lean meats and poultry without skin. These proteins should be prepared them without added saturated and trans fat.
-Less than 300 milligrams of cholesterol each day.
-A moderate amount of alcohol, with one drink per day for women and two drinks per day for men.
-Dairy products that are fat-free, 1% fat, and low-fat dairy.
-Food containing little or no salt.
The association advises the public to cut back on:
-Foods containing partially hydrogenated vegetable oils to reduce trans fat in their diets.
-Foods high in dietary cholesterol.
-Beverages and foods with added sugars.
The association certifies grocery products that meet the organization’s standards. Certification on packaging is indicated by a red heart with a white check mark inside.
Products with that symbol meet association criteria for recommended amounts of saturated fat and cholesterol for healthy people above the age of 2.
The standard-certification designation is based on one serving that contains 1 gram or less of saturated fat, 20 milligrams or less of cholesterol, and 480 milligrams or less of sodium.
The wholegrains certification is issued to foods containing those quantities and an amount of whole-grain at a proportion of 51% by weight with reference to the amount customarily consumed.
