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The "More" and the "Less" for a Healthy Heart

Por Ana C. López, Nutrition Counselor, MyDiet™ Team -
The "More" and the "Less" for a Healthy Heart

Heart disease remains the leading cause of death in both men and women in the United States. However, these diseases can be prevented through a healthy lifestyle. Today we'd like to share with you some basic recommendations and simple tips to maintain a healthy heart.

Nowadays, we know that the combination of several risk factors is more dangerous for cardiovascular disease. A risk factor is any characteristic, habit, or situation that makes it more likely to develop a specific disease. The more risk factors you have, the greater the posibility of presenting the disease in the future. Some risk factors for heart disease, such as age, male gender, and family history of cardiovascular disorders, cannot be modified. Other risk factors are within everyone's reach: diet and physical activity.

We therefore say “more” referring to foods or habits that are beneficial to your cardiovascular health, and "less" when we talk about foods or habits that may increase the risk of cardiovascular disease.




Saturated fats (found in foods of animal origin, such as meat, milk, cheese, and butter)


Trans fat (found in bakery products, chips, and cookies, etc.)

Whole grains

High-fat dressings

Low-fat dairy

Whole milk or regular dairy products

Monounsaturated fats (olive or canola oil, avocado)

Fried foods (french fries, fried chicken, chips)

Polyunsaturated fats (corn or sunflower oil, fish)

Alcoholic beverages

Spices and herbs

Sodium (salt, canned products)

Fruit desserts, water, and sugar-free drinks (you can use artificial sweeteners)

Desserts or sugar-containing beverages

Physical activity at least 30 minutes on most days of the week

Inactivity, sedentarism, stationary activities

Last, but not least, try to get used to checking the nutritional information on food labels. Pay special attention to:

  • Total fat
  • Cholesterol
  • Saturated fat
  • Sodium

 If the Percent Daily Value (% Daily Value) is equal to or less than 5%, the food can be considered low in these nutrients, and that makes them a better choice.


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