Heart Healthy Diet
http://heart-healthy-diet.researchedbyyou.com Heart Healthy Diet Healthy Eating When Dining Out – Don’t Abandon
Your Diet Americans love eating out — and there’s no
reason why it can’t be healthy eating. But watch for hidden fat and
calories! New healthcare legislation will require that
big restaurant chains put calorie info on the
menu, starting some time in 2011. But you can’t always find out the amount of
calories, fat, or salt in your food. So follow these ordering tips to make sure
you stay within your healthy diet. 1.Some Fats Are Good for You Monounsaturated fats: Substituted for saturated
fats in your diet, they help lower bad LDL cholesterol and don’t
reduce good HDL cholesterol. Found in canola oil, olive oil, olives, avocados,
nuts, and nut butters. Polyunsaturated fats: Help lower cholesterol. Found in fatty fish, vegetable oils,
and nuts and sunflower seeds. 2. Fish Is Good for Your Heart Fish is a healthy choice when dining out. Ordering seafood such as salmon
and tuna adds omega-3 fatty acids to your diet. They are a type of polyunsaturated
fat that helps lower your heart disease risk. You’ll also find omega-3s in walnuts
and edamame (soybeans). 3.Avoid Fried Foods and Added Cheese Eating out often means getting too much saturated
fat, cholesterol, sodium, and calories. How can you spot the dangers? Saturated fats come mostly from meat and dairy
foods. Tropical oils like palm oil and coconut oil,
and butter are also saturated fats. Cholesterol is found in animal fats. Primarily the saturated fat and the cholesterol
in the foods you eat increase your cholesterol levels. 4.Have a Heart Some restaurants have tuned into heart-healthy
eating. They offer low-fat, low-salt,
low-cholesterol menu items, designated with a heart icon. Don’t confuse this with the favorites icon. That can be a flag for popular, fatty choices. One delicious heart-healthy option: A grilled
fish filet, a natural source of omega-3 fatty acids. 5. Don’t Be Afraid to Ask In restaurants where food is cooked to order,
you can make special requests for lighter fare. If you’re counting calories — or keeping
an eye on saturated fat, cholesterol, or sodium — tell your server. Ask what’s in a dish. Find out how it’s cooked. A chef can often prepare food using less oil,
no butter, or no added salt. If there is sauce, salad dressing, or gravy,
get it on the side. Then you can
dip — or skip — and use less. For more info on Heart Healthy Diet go here
~ http://heart-healthy-diet.researchedbyyou.com 6. Clues to Unhealthy Dishes Concerned about high cholesterol, diabetes,
or losing weight? Read menus carefully. Thumbs Down: Fried, au gratin, braised, buttered, creamed,
escalloped Hollandaise, cheese, or cream sauce
In gravy, pan-fried or -roasted, rich, in butter sauce. 7. Clues to Healthy Nutrition
Grilled chicken vs. fried chicken. Broiled fish vs. fried fish. When dining out, look for
possible code words to healthier food with less saturated fat. Thumbs Up: Baked, broiled, grilled
Poached, roasted, steamed In its own juice, garden fresh 8. Cutting Fat Can Help Weight Loss Ask your server about healthy substitutions: A vegetable or fruit instead of French fries
Skinless chicken that’s broiled instead of fried
Low-fat milk for your coffee, instead of cream 9. Lean Choices
If you’re counting calories and saturated fat, hamburgers, rib eye, porterhouse,
or T-bone steaks don’t score well. Thumbs Up: Barbeque or grilled chicken, pot roast, meat
loaf London broil, filet mignon, flank steak, sirloin
tip, tenderloin Seafood, boiled shrimp, oysters on the half
shell 10. Healthy Chinese Food
Thumbs Down: Egg rolls, egg drop soup, fried wontons, Lo Mein, Moo Shu,
General Tso’s Chicken, Sweet and Sour Pork, and fried rice. They are prepared
with lots of oil, sodium, and MSG. Thumbs Up: Steamed or stir-fried seafood,
chicken, bean curd, or vegetable dishes — plus steamed rice — for
heart health. If possible,
ask the cook to use less oil, soy sauce, and MSG. Article by WebMD, LLC
http://www.webmd.com/diet/healthy-holiday-eating-10/slideshow-healthy-eating-out For more info on Heart Healthy Diet go here
~ http://heart-healthy-diet.researchedbyyou.com
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