One serving of fish is around 3 to 5 ounces for adults. Children and people who are pregnant or breastfeeding may want to limit certain types of fish due to mercury levels. Eat fish or shellfish 2 to 3 times a week. And instead of putting butter or margarine on bread, you could use nut or seed spreads on toast or on an apple. For example, you could replace butter with olive, canola, or safflower or sunflower oil in cooking or at the table. Replacing saturated fats with unsaturated fats may help lower the risk of heart disease. Read the Nutrition Facts label to find out how much of a product is in one serving. You can get 1 ounce from a slice of bread, a cup of ready-made cereal, or half a cup of cooked rice or pasta. If you eat about 2,000 calories a day, aim to have at least 3 ounces of whole grains. You also can try other whole grains, such as bulgur, barley and farro. Switch to whole-grain bread, cereal and pasta. One serving of vegetables equals two cups of leafy produce, one cup of raw veggies, or half a cup of cooked vegetables. One serving of fruit equals a medium piece of whole fruit or one cup of chopped. Each day, aim for 2 to 3 servings of fruit and four or more servings of vegetables. Want to try the Mediterranean diet? These tips will help you get started: And if you just don't like the taste of alcohol, that's a good reason to stay away from it too. If you drink alcohol, talk to your health care provider or a specialist in nutrition, called a dietitian, to figure out what amount - if any - is right for you.įactors that affect your decision might be the extra calories alcohol brings to the diet, or any kidney or liver problems you may have. The more alcohol they drank, the higher the risk.Īnother study found that having slightly more than one alcoholic drink a day was linked with a higher risk of atrial fibrillation, a type of irregular heartbeat. One large study suggested that people who regularly drank any amount of alcohol had a higher risk of high blood pressure and coronary artery disease. Recent studies cast doubt on the notion that even a little alcohol may be good for the heart. So don't start to drink alcohol or drink more often in hopes of gaining possible health benefits. If your family catches and eats fish, check local fish advisories to find out about any cases of mercury contamination.Īlcohol has been linked with a lower risk of heart disease in some studies. Too much mercury can harm the brain and nervous system over time. This is important for children ages 1 to 11 and people who are pregnant and breastfeeding. Some types of lean fish are cod, haddock, hake and whitefish.Ĭhoose fish that are low in mercury, such as the ones listed above. Shellfish include shrimp, crab, clams and scallops. Lean fish and shellfish also are included in the Mediterranean diet. Omega 3s may lower the risk of stroke and heart failure too. They also may help reduce blood fats called triglycerides, and they affect blood clotting. Omega-3s are unsaturated fats that may lower immune system action in the body known as inflammation. And the fats they contain are omega-3 fatty acids. Seafood, seeds, nuts, legumes and some vegetable oils have healthy fats, including the polyunsaturated kind.įish also are a key part of the Mediterranean diet. Replacing saturated fat with polyunsaturated fat lowers risk of cardiovascular disease events and death related to cardiovascular disease, according to the Dietary Guidelines for Americans.
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