Before you down that next can of soda, consider this: A 12-ounce serving (one can) of soda contains a whopping eight teaspoons of sugar (about 130 calories), putting you over the limit for your recommended daily sugar consumption, according to new guidelines from the American Heart Association (AHA). The AHA recommendations call for no more than six teaspoons of sugar-or 100 calories of added sugar-for women and no more than nine teaspoons-or 150 calories of added sugar-for men. Added sugars are sugars and syrups added to foods either during processing or preparation or added at the dining table. According to data from the National Health and Nutrition Examination Survey, Americans consume on average 22.2 teaspoons of added sugar per day-about 355 calories.
All those excess calories from added sugars, as opposed to naturally occurring sugars, such as fructose in fruit, are resulting in higher rates of myriad health conditions, including, obesity, high blood pressure and high triglyceride levels as well as other risk factors for heart disease and stroke. To ensure that you're getting all the nutrients you need for good health and to limit excess calories and increased risk for heart disease, the AHA suggests that you reduce the type of foods high in added sugars you consume and to make sure that they are not replacing more nutritious foods.
Eating a Balanced Diet
To make sure you're getting all the nutrients you need to reduce your risk for cardiovascular disease and stay within your daily calorie intake to maintain a healthy weight, the AHA recommends eating a diet rich in fruits, vegetables, low-fat dairy products, high-fiber whole grains, lean meat, poultry and fish. Here's what to eat to reap heart-healthy benefits from your foods.
-
Fruits and Vegetables-Most vegetables and fruits are high in nutrients and fiber and low in calories, so you can get all the vitamins, minerals and fiber you need without boosting your calorie intake. Stick to deep-colored fruits such as peaches and berries and vegetables like spinach and carrots, which contain higher amounts of vitamins and minerals than light colored vegetables such as potatoes. Diets rich in vegetables and fruits lower blood pressure and improve other cardiovascular disease risk factors.
-
Whole-Grain Foods-According to the AHA, at least half the grains you eat should come from whole-grain foods-breads, pastas and cereals made with 100 percent whole grain and not with white processed flours-because they are high in fiber and other beneficial nutrients and help you to feel full. Some types of fiber found in whole-grain foods may reduce your LDL ("bad") cholesterol levels and decrease your risk for cardiovascular disease.
