SAY NO TO THESE FOR GOOD HEART
- Bread, alcohol, carbonated drinks (including diet drinks). Stick with water, unsweetened tea,
- black coffee, unsweetened fruit juices, cranberry juice and skimmed milk.
- The basic fat burning soup can be eaten anytime you feel hungry.
- Eat as much as you wish remember the more you eat, the more you lose.
- No fried foods or bread.
- You can eat broiled or baked chicken instead of beef but absolutely not the skin of the chicken.
- Any prescribed medication will not hurt you with this diet.
- Continue this plan as long as you wish and feel the difference both mentally and physically.
- If you prefer you can substitute broiled fish for the beef on one of the beef days.
- You need the protein from the beef the other days.
SAY YES FOR Heart healthy diet tips: Cut out saturated and trans fats
Of all the possible improvements you can make to your diet, limiting saturated fats and cutting out trans fats entirely is perhaps the most important. Both types of fat raise your LDL, or “bad” cholesterol level, which can increase your risk for heart attack and stroke. Luckily, there are many ways to control how much saturated and trans fats you take in. Keep these culprits in mind as you cook and make food choices—and learn how to avoid them.
- Limit solid fat. Reduce the amount of solid fats like butter, margarine, or shortening you add to food when cooking or serving. Instead of cooking with butter, for example, flavor your dishes with herbs or lemon juice. You can also limit solid fat by trimming fat off your meat or choosing leaner proteins.
- Substitute. Swap out high-fat foods for their lower-fat counterparts. Top your baked potato, for example, with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine. When cooking, use liquid oils like canola, olive, safflower, or sunflower, and substitute two egg whites for one whole egg in a recipe.
- Be label-savvy. Check food labels on any prepared foods. Many snacks, even those labeled "reduced fat,” may be made with oils containing trans fats. One clue that a food has some trans fat is the phrase "partially hydrogenated.” And look for hidden fat; refried beans may contain lard, or breakfast cereals may have significant amounts of fat.
- Change your habits. The best way to avoid saturated or trans fats is to change your lifestyle practices. Instead of chips, snack on fruit or vegetables. Challenge yourself to cook with a limited amount of butter. At restaurants, ask that sauces or dressings be put on the side—or left off altogether.
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