{"id":7925,"date":"2023-02-02T12:41:58","date_gmt":"2023-02-02T17:41:58","guid":{"rendered":"https:\/\/corelifemd.com\/?p=7925"},"modified":"2023-02-02T12:41:58","modified_gmt":"2023-02-02T17:41:58","slug":"back-to-basics-with-the-big-three-of-a-heart-healthy-diet","status":"publish","type":"post","link":"https:\/\/corelifemd.com\/dev\/back-to-basics-with-the-big-three-of-a-heart-healthy-diet\/","title":{"rendered":"Back to Basics with the Big Three of a Heart Healthy Diet"},"content":{"rendered":"[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]<span style=\"font-weight: 400;\">The advice to follow a heart-healthy diet is so common in the nutrition world that it has the risk of becoming cliche. Especially in competition with more recent, trendier diets like keto, intermittent fasting, or a juice cleanse, the tried and true essentials of a \u201cheart-healthy diet\u201d can seem kind of\u2026basic.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cHeart-healthy nutritional principles are the foundation of every diet or eating pattern that consistently lands at the top of doctor-recommended lists,\u201d says Patrick Dunn, MPH, RN, LDN, vice president of dietetics for CoreLife Healthcare. \u201cThat is because sticking to the basics really is best, especially when it comes to making a long-term lifestyle change.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, the Mediterranean diet, the DASH diet, and the vegetarian diet all earned 5 out of 5 stars in <\/span><a href=\"https:\/\/www.forbes.com\/health\/body\/best-diets-for-heart-health\/\"><span style=\"font-weight: 400;\">Forbes 2022 ranking of top diets for heart health<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what are the major components of a heart healthy diet?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt all comes down to managing the big three: fats, sodium, and carbohydrates,\u201d says Dunn.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s take a closer look at each.<\/span><\/p>\n<h5><b>Fats<\/b><\/h5>\n<p><span style=\"font-weight: 400;\">If you grew up in the toxic diet culture of the 1980s and 90s, you probably had a fear of fats with a stronger hold than that blue jug of hair gel in your teenage bathroom. Fortunately for our health (and our hairstyles) we have learned from our mistakes and know that many fats are a vital part of a balanced diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">AVOID:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trans fats, typically found in processed foods, stick margarine and shortening. Avoid \u201chydrogenated\u201d or \u201cpartially hydrogenated\u201d on the label. Trans fats increase LDL (bad) cholesterol.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">REDUCE:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturated fat, typically found in animal protein. If you eat animal products, choose leaner varieties such as skinless poultry, lean beef, and low or no-fat dairy. Dunn also suggests adding more plant-based protein to your diet, such as beans, legumes, and tofu. \u201cThere are tons of delicious vegan and vegetarian recipes online, and limiting saturated fat can lower unhealthy cholesterol levels.\u201d<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">INCREASE:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unsaturated fats, included poly- and monounsaturated fats. These healthy fats can help lower cholesterol and include tasty options like fish, nuts, seeds, nut butters, hummus, avocado, and liquid oils such as corn, canola, olive, soybean, and safflower.\u00a0<\/span><\/li>\n<\/ul>\n<h5><b>Carbohydrates<\/b><\/h5>\n<p><span style=\"font-weight: 400;\">Following the fat-fearing 90s came the carb-avoiding 2000s, with diets swinging between extremes like a professional trapeze artist. But, as with fats we have also (thankfully) realized that pastas and breads are not as scary as we once thought.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">AVOID:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined carbohydrates, like those found in table sugar, sweets, sodas, white bread, and snacks with added sugar. These simple sugars can increase triglyceride levels, which is associated with coronary artery disease.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">INCREASE:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soluble fiber, found in plant-based foods like fruits, vegetables, beans or legumes, potatoes, oats, and whole grain breads and pastas. These foods help absorb water and lower bad cholesterol.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">CONSIDER:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber supplements, which may help you incorporate more fiber into your diet if you have trouble doing so with foods alone.\u00a0<\/span><\/li>\n<\/ul>\n<h5><b>Sodium<\/b><\/h5>\n<p><a href=\"https:\/\/en.wikipedia.org\/wiki\/War_of_Ferrara\"><span style=\"font-weight: 400;\">Wars have been fought over salt <\/span><\/a><span style=\"font-weight: 400;\">&#8211; that tasty seasoning that boosts the flavor of foods. While sodium is critical for body functioning, as with most things, too much of a good thing can be very dangerous &#8211; especially if you have high blood pressure. Generally, adults should limit sodium intake to less than 2300 milligrams per day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">AVOID:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed foods. To improve and preserve flavor, these foods often have a ton of added sodium. Instead, prepare fresh foods where you can see and control the salt added. When shopping, look at nutrition labels and select foods that are \u201csodium-free\u201d\u00a0 or reduced or low-sodium.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">REDUCE:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Added salt in your diet. Taste before you sprinkle, and leave the salt out of recipes if you can. You can also look for salt-free seasoning alternatives and talk to a registered dietitian about ways to flavor foods without using salt.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">CONSIDER:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternative ways to add \u201cpunch\u201d to your foods, such as lemon juice, herbs, pepper, or a few drops of hot sauce.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cFocusing on what you eat is a vital first step in preventing, managing, or even reversing the impact of cardiovascular disease,\u201d says Dunn. \u201cOther ways to improve your heart health include increasing your physical activity and achieving or maintaining a healthy weight.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speaking with a registered dietitian is a great way to understand exactly how your diet impacts your heart health and get personalized guidance on developing a heart-healthy eating plan. The collaborative care team at CoreLife can help you get started, combining medical, nutrition, exercise, and behavioral health care in one convenient location. To learn more or get started, call 800-905-3261.<\/span>[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=&#8221;in_container&#8221; full_screen_row_position=&#8221;middle&#8221; scene_position=&#8221;center&#8221; text_color=&#8221;dark&#8221; text_align=&#8221;left&#8221; overlay_strength=&#8221;0.3&#8243; shape_divider_position=&#8221;bottom&#8221;][vc_column column_padding=&#8221;no-extra-padding&#8221; column_padding_position=&#8221;all&#8221; background_color_opacity=&#8221;1&#8243; background_hover_color_opacity=&#8221;1&#8243; column_link_target=&#8221;_self&#8221; column_shadow=&#8221;none&#8221; column_border_radius=&#8221;none&#8221; width=&#8221;1\/1&#8243; tablet_width_inherit=&#8221;default&#8221; tablet_text_alignment=&#8221;default&#8221; phone_text_alignment=&#8221;default&#8221; column_border_width=&#8221;none&#8221; column_border_style=&#8221;solid&#8221;][vc_column_text]The advice to follow a heart-healthy diet is so common&#8230;<\/p>\n","protected":false},"author":28,"featured_media":7926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Back to Basics with the Big Three of a Heart Healthy Diet<\/title>\n<meta name=\"description\" content=\"The advice to follow a heart-healthy diet is so common in the nutrition world that it has the risk of becoming cliche.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Back to Basics with the Big Three of a Heart Healthy Diet\" \/>\n<meta property=\"og:description\" content=\"The advice to follow a heart-healthy diet is so common 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