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Your cardiovascular health greatly depends on what you eat. Which foods can harm you, and which ones are best to maintain a healthy heart?

By Eleanor Roberts, PhD
Medically reviewed by Philip Green, MD

The American Heart Association recommends eating a heart-healthy diet containing fruit, vegetables, fiber, low-fat dairy, lean meat, and foods with low amounts of salt and sugar. Getting into the habit of looking at food labels is a great way to see what’s going into your body.

Vegetables as Part of a Healthy Diet

The closer you get to the daily recommended number of servings of fruits and vegetables, the more you improve your cardiovascular health.

Eat at least two servings of vegetables a day for the fiber and nutrients ideally including something from each of these five groups every week: dark greens, orange veggies, legumes (dried beans and peas), and starchy vegetables.

One serving equals:

One cup of cabbage, lettuce, spinach, tomatoes, eggplant, or zucchini
    One-half cup of sweeter, starchier vegetables like carrots, potatoes, or sweet potato
    One-half cup of vegetable juice (but check the salt content, which can be high)

Fruit as Part of a Healthy Diet

You should also have at least five servings of fruit a day. They can be canned (but not in syrup) or frozen, but the ideal choice is fresh fruit of many different colors — try a mixed fruit salad with yogurt. Dried fruit is great as a snack and fruit juice is easy to drink, but the sugar content may be high.

One serving equals:

One medium fruit
    One-half cup frozen or canned fruit
    One-quarter cup of dried fruit

Dairy as Part of a Healthy Diet

Dairy products include milk, butter, cheese, and yogurt; low-fat or fat-free is best. You need two to three servings a day.

One serving equals:

One cup of fat-free or low-fat milk or yogurt
    One-and-a-half ounce cup of fat-free or low-fat cheese

Whole Grains as Part of a Healthy Diet

Grains give you the fiber you need to digest your food. Although white bread, white pasta, and white rice count as grains, they are refined, meaning a lot of the fiber has been taken out; so look for the more healthy whole-grains. Six to eight servings a day is ideal, with a wide variety being the best.

One serving equals:

One slice of bread (preferably whole grain)
    One ounce of cereal (preferably whole grain)
    One half-cup cooked pasta, rice, or cereal (preferably brown)

Nuts, Seeds, and Legumes

Nuts, seeds, and legumes (such as beans), contain fats — but they are the good fats your body needs. You don’t need them daily, but you should consume three to five servings per week.

One serving equals:

One-half cup of beans or peas (dry)
    One-third cup of nuts
    Two tablespoons of peanut butter
    One-half ounce of seeds

Meat, Poultry, and Fish

Seafood, and meats like pork, beef, and poultry, can all be part of a healthy diet. If you eat meat every day, go for lean cuts, and a good variety — avoid eating red meat every day. Try oily fish, like tuna, because it's high in omega-3 polyunsaturated fatty acids that can lower the risk of heart disease by decreasing levels of triglycerides (a component of fat) in the blood. Two servings of meat per day are the most you should have.

One serving equals either three ounces of cooked meat — about the size of a computer mouse — or three ounces of grilled fish.

Fats in a Healthy Diet

There are healthy fats (mostly those in non-meat sources) and unhealthy ones (mostly from red meat). Many body components, including cell membranes, contain fats, so cutting out every single ounce of fat from the diet is not recommended. Fat should comprise between 20 percent to 35 percent of the calories in your diet — stick to two servings a day.

Trans fats — made by chemically treating vegetable fat — have been linked to the development of cardiovascular disease. They're found in some margarine, oils, cakes and other processed baked goods, and shortening. Trans fats increase the levels of “bad” low-density lipoproteins (LDL), which help build up cholesterol in the arteries, and decrease levels of “good” high-density lipoproteins (HDL), which can remove cholesterol. Many products list their trans fat content on the label. You should avoid it completely whenever possible.

One serving of fat equals:

One teaspoon of vegetable oil
    One tablespoon of mayonnaise
    One teaspoon of margarine
    One tablespoon of regular salad dressing, or two tablespoons of low-fat salad dressing

Sugar and a Healthy Diet

If you are not an active person, you should eat very little sugar. Even if you are active, you should only have up to five servings of sugary foods per week. Check the labels for sugar contained in processed foods; while you may be getting a healthy amount of fiber in a can of baked beans, those beans could contain a lot of extra sugar as well.

One serving of sugar equals:

One cup of sweetened lemonade
    One tablespoon of sugar, jam, or jelly
    One-half cup of sorbet or ices

Salt and a Healthy Diet

Many studies directly link high salt intake to high blood pressure and an increased risk of cardiovascular disease, regardless of a person’s weight.. As with sugar, look for hidden salt in processed food by checking food labels. The recommended limit is 2,300 mg, about one teaspoon a day. Older adults and those with high blood pressure should have only 1,500 mg, about two-thirds of a teaspoon.

Making heart-smart dietary choices is a lot simpler than it may sound, especially once you get in the habit of healthy eating.

http://www.everydayhealth.com/heart-health/eat-healthy-foods.aspx?xid=aol_rss

This article contains many live links within the text in the original post.[/b
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@idoido:

Hi,
I have a problem, because I eat a lot, and I can not weight gain! There is annoying, because I want to go to the gym, and when I have little weigh I can not made ​​up a muscle (?). Do you have any ideas what i should do? Maybe I don't need big weigh to improve my muscles?
[/quote
You must stop soft drinks too, and it`s not necessarily to go at gym, maybe at home doing exercises