Cardiac diet - Cardio burns fat
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Updated: May 12,2023

Heart Healthy DASH or Cardiac Diet – What It is. The cardiac diet is an eating plan that can help you minimize the impact of your diet on your heart health. The overall goal is to reduce sodium and fat intake. Too much sodium can increase your blood pressure, leading to hypertension. Hypertension is a major risk factor for heart attacks and other heart problems. Fat, on the other hand, can cause plaque to build up on your artery walls, also leading to heart disease. Are there other names for this diet? Other names for the cardiac diet include the heart-healthy diet , the low-sodium diet , and the DASH diet . (DASH stands for dietary approaches to stop hypertension.) How can a cardiac diet help someone with cancer? Cancer treatments can lead to short-term and long-term heart problems. The cardiac diet is helpful for people who are trying to manage high blood pressure, reduce their blood cholesterol level, or lower their risk of heart disease. What are the basic guidelines of the cardiac diet? Here are some guidelines that can help you avoid fat and sodium: No more than 25 to 35 percent of your daily calories should come from total fat (this includes saturated fat). Less than 7 percent of your daily calories should come from saturated fat. Avoid trans fats. Consume less than 200 milligrams a day of dietary cholesterol. Limit your salt intake; aim for less than 2 grams of sodium per day or less Drink alcohol in moderation: one serving per day for women and two per day for men. (One serving is equal to 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of distilled spirits.) What are the foods you can eat on the cardiac diet? FOOD GROUPS FOODS TO INCLUDE Milk and Dairy Products Fat-free or 1 percent milk, yogurt, or cottage cheese Fat-free and low-fat cheese Vegetables All fresh vegetables All frozen vegetables Low-sodium canned vegetables (should be drained and rinsed) Fruit and Juices All fresh fruit All frozen fruit Breads and Grains Whole-wheat products, including bread, pasta, crackers, and cereals Brown rice Oats Quinoa Barley Low-fat crackers and pretzels Plain air-popped popcorn Meats and Other Proteins Lean cuts of beef and pork (loin, leg, round, and extra-lean ground meat) Skinless poultry Fish Venison and other wild game Dried beans and peas Nuts and nut butters Meat alternatives made with soy or textured vegetable protein Egg whites or egg substitute Cold cuts made with lean meat or soy protein Fats and Oils Unsaturated oils (olive, peanut, soy, sunflower, and canola) Soft or liquid margarines and vegetable oil spreads Salad dressings Seeds and nuts Avocados Beverages Water Sparkling water Tea Coffee. Cardiac (Healthy Heart) Diet Recipes. View our delicious cardiac diet recipes, which are full of nutrients that promote a healthy heart. What are the foods to avoid on the cardiac diet? If you are following the cardiac diet, the major foods to watch are salt and saturated fat. Saturated fats are usually animal-based sources of fat, such as butter and lard. FOOD GROUPS FOODS TO AVOID Milk and Dairy Products Whole milk 2 percent milk Whole-milk yogurt or ice cream Cream Half-and-half Cream cheese Sour cream Cheese Vegetables Fried vegetables Vegetables prepared with butter, cheese, or a cream sauce Fruit and Juices Fried fruits Fruits served with butter or cream Breads and Grains High-fat bakery products, such as doughnuts, biscuits, croissants, pastries, pies, and cookies Snacks made with partially hydrogenated oils, including chips, cheese puffs, snack mixes, regular crackers, and butter-flavored popcorn Meats and Other Proteins Higher-fat cuts of meat (ribs, T-bone steak, and regular ground meat) Bacon Sausage Cold cuts, such as salami or bologna Corned beef Hot dogs Organ meats (liver, brains, and sweetbreads) Poultry with skin Fried meat, poultry, and fish Whole eggs and egg yolks Fats and Oils Butter Stick margarine Shortening Partially hydrogenated oils Tropical oils (coconut, palm, and palm kernel) Are there medications to avoid while on the cardiac diet? If you have been prescribed a blood thinner, such as warfarin (Coumadin®, Jantoven®), be sure to eat foods rich in vitamin K on a daily basis. This will help prevent blood clots and bleeding. Leafy green vegetables, including kale, spinach, and collards, are the best sources of vitamin K. For more information on vitamin K and blood thinners, ask your doctor or dietitian. What are some common complaints from people on the cardiac diet, and how do you solve them? The most common complaint among people on the cardiac diet is the lack of salt. Fortunately, there are a number of ways you can enhance the flavor of your food without the need for sodium. Here are some suggestions: A burst of acidity can brighten a dish. Try lemon juice, lime juice, and vinegar. Dry or fresh herbs add flavor. Try basil, bay leaf, dill, rosemary, parsley, sage, dry mustard, nutmeg, thyme, and paprika. You can also buy a sodium-free seasoning blend or make your own at home. Black pepper, red pepper flakes, and cayenne pepper can spice up your meals without adding sodium. Hot sauce contains sodium, but if you use just a drop or two, it will not add up to much. Buy a sodium-free seasoning blend, such as Mrs. Dash or McCormick’s salt-free blend, or make your own at home. Make your own seasoning blend. Here’s a blend of seasonings you can use when trying to cut back on salt. This makes about 1/3 cup. 5 teaspoons onion powder 2½ teaspoons garlic powder 2½ teaspoons paprika 2½ teaspoon dry mustard 1½ teaspoon crushed thyme leaves ½ teaspoon white pepper ¼ teaspoon celery seed. What are some tips for people on the cardiac diet? Choose heart-healthy carbohydrates. Increase your viscous (soluble) fiber intake with foods such as Brussels sprouts, sweet potatoes, turnips, apricots, mangoes, oranges, legumes, barley, oats, and oat bran. Aim for 5 to 10 grams daily. As you increase your fiber intake gradually, also increase the amount of water you drink. This will help you avoid problems with gas. Limit refined carbohydrates, such as table sugar, sweets, and beverages sweetened with added sugar. Choose heart healthy fats. Decrease saturated fat by choosing lean protein and low-fat dairy products. Monounsaturated fats and omega-3 polyunsaturated fats are good for your heart’s health. Choose nuts, avocados, olives, or olive oil to get monounsaturated fat. Use canola, soybean, or walnut oil to get omega-3 fats. Reduce fat through your protein choices. Bake, broil, roast, stew, or stir-fry very lean cuts of beef or pork, such as those labeled “loin” or “round,” as well as fish and poultry. Take the skin off poultry (such as chicken or turkey) before serving it. Get protein from plant foods (such as soy, dried beans and legumes, nuts, and seeds) or egg whites instead of meat. Cut back on sodium. Cook foods at home to take charge of the salt content in what you eat. When you buy canned goods, select no-sodium or low-sodium options. Use as little salt in cooking as possible. You can cut at least half of the salt from most recipes. Can I use salt substitutes on the cardiac diet? Check with your doctor before using any salt substitutes. These products contain large amounts of potassium that your doctor may not want you to have. In particular, people with kidney problems or those taking potassium-sparing diuretics need to take care with potassium. Other salt substitutes, such as Mrs. Dash, do not contain potassium and are safe for everyone. Sodium claims: Phrases like “low sodium” and “reduced saturated fat” refer to specific measurements. Here’s a key to understanding those terms: Sodium free or salt free means less than 5 milligrams of sodium. Very low sodium means 35 milligrams of sodium or less. Low sodium means 140 milligrams of sodium of less. Reduced sodium means at least 25 percent less sodium than the regular product (beware as the sodium content may still be high). Light in sodium means at least 50 percent less sodium than the full-sodium product. Saturated fat claims: How do I know what foods are the right amount of salt or saturated fat? Here are a few tips for reading saturated fat labels. Saturated fat free means less than 0.5 grams of saturated fat and less than 0.5 grams of trans fatty acids. Low in saturated fat means 1 gram of saturated fat or less and no more than 15 percent calories from saturated fat. Reduced saturated fat means at least 25 percent less saturated fat and reduced by more than 1 gram of fat compared with the full-fat product. Try and choose foods with less than 5 grams of total fat per serving, less than 2 grams of saturated fat per serving, and 0 grams of trans fat per serving. What are heart-friendly foods that I can order when I go out to eat? When at a restaurant, don’t hesitate to make special requests. Here are some suggestions: Choose entrées, potatoes, and vegetables prepared without sauces, cheese, or butter (or ask for them on the side). Eat a small portion of meat. Fill up on vegetables. Avoid such toppings as crumbled bacon or cheese. Ask for soft margarine or olive oil instead of butter. Select foods that are steamed, broiled, baked, roasted, or stir-fried.

What Kind of Cardio Helps Burn Fat? There’s a reason cardio has been a longtime staple in fat loss programs. Regular cardio exercise can help you burn fat — and it may also benefit your heart health, mood, sleep habits, and more. From walking to steady-state bike rides to lung-busting high-intensity interval training workouts, you can find an intensity level that works for you. But is cardio the best option for fat loss? What type of workout burns the most fat? Here’s how cardio fits into the fat-burning equation. Cardio exercise will raise your heart rate and body temperature as your body works to supply your muscles with blood and oxygen. All of this extra work requires adenosine triphosphate (ATP), the energy currency that powers your every move. In order to generate enough ATP to meet the demands of exercise, your body has to make it out of nutrients digested from food. The result: More calories burned in the process. The calories you burn during cardio will come from two primary fuel sources: fats and carbs. Your body will typically use up carbs first during exercise and dip into fat reserves if needed, says performance recovery coach Jennifer Novak, M.S., C.S.C.S. There are two types of cardio workouts: steady-state and high-intensity. These types of cardio burn fat in different ways, Novak explains. So if you’re looking to burn as many calories from fat as possible, which type of cardio exercise should you choose? Ultimately, both HIIT and steady-state cardio are tried-and-true methods for burning calories and fat. In fact, a 2019 review published in the British Journal of Sports Medicine found no significant differences in the percentage of body fat burned between people who performed HIIT and those who performed moderate-intensity training. Here are the basics and benefits of each type of cardio workout: Steady-state cardio. Steady-state cardio will likely burn a higher percentage of calories from fat during your workout as compared to high-intensity intervals. As a general rule, expect to burn roughly 60 percent of your calories from fat during a steady-state workout, according to the American Council on Exercise (ACE). Minute for minute, a HIIT workout will burn more calories than steady-state cardio — but you’ll likely be able to do steady-state cardio for longer periods of time, so depending on the length of your workout, your total calorie burn may be higher. HIIT favors carbs as fuel. (Expect to burn only 35 percent of your calories from fat.) But because your body utilizes more ATP at higher intensities, HIIT burns more calories per minute than exercising at a lower intensity. Another important benefit of HIIT: You’ll continue burning more calories once your workout is over through a phenomenon known as excess post-exercise oxygen consumption (EPOC). It takes more time and energy (a.k.a. calories) for your body to cool down, replenish energy, and repair damaged tissue after a HIIT session than after a steady-state cardio workout. “Many people think HIIT gives more ‘bang for the buck‘ because of this post-exercise benefit,” Novak says — but it’s hard to say exactly how many calories you’ll burn through EPOC. However, because HIIT is so intense, you may not be able to do it long enough to match the totals from a steady-state cardio workout. Still, you’ll be able to burn a decent number of calories in a relatively short amount of time. Cardio burns fat, but it’s not the only way to burn fat — strength training and healthier eating can also help you reach your fat-loss goals. For best results, incorporate both types of cardio into your weekly workout schedule, along with resistance training. Keep in mind HIIT is more challenging, so you may need to build up to it if you’re new to exercise, Novak says. And you’ll have a hard time seeing the results of your hard work if your nutrition is off, so be sure to pair your cardio with a solid nutrition program. Not sure where to start? Try #mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced — these three-week programs incorporate strength training and cardio to help you build muscle and burn fat. If you’re looking for a high-energy workout great for beginners and advanced levels, XB Sweat + Sculpt would be a great fit for your fitness goals. Related Articles. Fitness. 20 Things You Don’t Know About Lacee Green. Fitness. 5 Simple Holiday Fitness Tips to Keep You on Track. Fitness. 18 Working Out from Home Memes That Will Make You Laugh. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. Regulations in your country may vary. +Results vary depending on starting point, goals and effort. 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