American Heart Association (AHA) diet. AHA has clear guidelines on how to prevent cardiovascular diseases and disorders associated with diet. The following are some of these guidelines.
Low saturated fats:
These are foods such as lean meats and meat alternatives like beans or tofu. White meats are better than red meats. If possible, stay away completely from organ meats although liver is rich in iron and other important macro-nutrients. Other foods includes fish, vegetables, beans, and nuts nonfat and low-fat dairy products polyunsaturated or monounsaturated fats, like canola and olive oils, to replace saturated fats, such as land.
Eat a variety of whole grain products such as oats, whole wheat bread, and brown rice.
Eat fish twice a week. Oily fish, which contain omega-3 fatty acids, are best for your heart. These fish include tuna, salmon, mackerel, lake trout, herring, and sardines.
Limit sugar intake.
If you must use sweeteners, use bee honey or brown sugar.
Limit salt intake to 2,300mg/day
Encourages 4-9 servings fruits/veg. per day.
Eat a wide variety of fruit and vegetable servings every day. Notice that vegetables have almost no calories and can help in weight loss. It is advisable to eat fruits and vegetables of all colors like dark green, deep orange, yellow etc. Each color variety is rich in different micronutrients.
Limit meat intake to less than 6 oz. Fish, meats and lean poultry daily