The American Heart Association diet is not only good for your heart, it can be beneficial for the rest of you too. For instance, the Association’s dietary guidelines will help you live an overall healthy lifestyle, in addition to promoting heart health.
Can the diet help you lose fat fast too? That’s what we’re going to try to find out. First, we have to take a look at what the American Heart Association is.
This diet is a “sensible” diet that is well balanced, and has strict limits on certain aspects of what you’re allowed to eat and what you’re not. They also provide a large selection of menus so you’re never at a loss as to meal planning.
· Eat plenty of fish -One of the keys is that you eat heat healthy fish, such as Alaska wild salmon, at least 2 times per week. It’s well known that such fish are an extremely rich souorce of Omega-3 fatty acids. These are proven to be extremely beneficial to your heart and circulatory system.
· Eat the right kinds of fats – When choosing added fats for cooking, make sure you use only fats that have a saturated fat content of 2 grams per tablespoon or less.
· Eat 6 servings of whole grains every day. You should know there is an official definition of whole grains as defined by the Whole Grains Council. It is “Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed.” It should include all the essential parts of the grains, including the bran, germ and endosperm.
· Eat 5 servings of fruits and vegetables every day. One could argue that this should be increased, especially with regard to green vegetables, which are nutrient packed and typically very low in calories. Most Americans come nowhere near this.
Here is an important point about the vegetables you eat; they should be steamed or eaten raw whenever possible. Recent studies have determined that microwaving or boiling vegetables can sap them of vital nutrients and antioxidants.
· Low Sodium intake is essential. The association recommends that sodium intake be under 2.4 grams per day. This is difficult to achieve if you too much prepared or processed food, which tends to be very high in sodium (and many other wonderful, chemistry-set-like ingredients
· Try to keep from eating large amounts of fatty meats and dairy products. Choose reduced fat milk, cheese, yogurt, and cottage cheese. Be aware that some people are sensitive to dairy products. You should find out if you are in this group. If you are, limit your dairy products intake.
· Cut out the junk food whenever possible. Severely limit your consumption of pop/soda (depending upon where you live), candy and snack cakes. These are low in nutrient value and high in calories.
· Don’t take in more calories than you burn. This is the ultimate common sense dietary tip, as doing so will surely cause you to gain weight over the long term. This is how the insidious type of weight gain occurs; the 2 or 3 lbs a year stuff. Then one day, after 20 years, you wake up and you’re 60 pounds over weight, with a heart condition.
The American Heart Association Diet can help you lose fat fast, especially if you couple it to a quick, high intensity exercise program using resistance training. Add some cardio training for cardio vascular health too. It is really just a well balanced diet without a load of crappy food. I would add the extra steps of cutting out white flour, white rice, and refined sugars completely.
Their actual diet plan is full of recipes and other tips that make it easy to eat right, lose weight and maintain a healthy heart. You can take a look at it on Amazon here: