Heart disease remains the number one cause of death in American but the American Heart Association (AHA) says that can be reduced with a healthy diet. A cardiac diet (a.k.a. heart healthy diet) supports general heart health and physicians often prescribe it for people with heart conditions to prevent disease progression. It focuses on foods that are rich in vitamins and minerals but lower in excess calories, fat and sodium.
Benefits of a Cardiac Diet
According to the National Women's Health Information Center (NWHIC) a cardiac diet reduces the buildup of arterial plaque. Too much plaque narrows and hardens the arteries and leads to poor blood circulation which can cause a heart attack or stroke. Following a cardiac diet also supports a healthy weight and normal blood pressure, triglycerides and cholesterol.
Guidelines of a Cardiac Diet
A cardiac diet is low in fat, calories and sodium. The Mayo Clinic says a cardiac diet specifically aims for less than 7% of calories from saturated fats, less than 1% of calories from trans-fats and less than 300 mg of cholesterol every day. Sodium should be limited to less than 1,500 mg according to the AHA.
Foods to Eat
The AHA says fruits and vegetables have cholesterol-lowering properties and help control weight by promoting satiety. They suggest consuming 4.5 cups of fruits and vegetables daily and choosing fresh, frozen and canned varieties without added salt or sugar.
Whole grains are rich in fiber which lowers cholesterol and blood pressure and induces satiety to promote a healthy weight. Whole grains include whole grain breads and pastas, oats, barley, brown rice, flaxseed, buckwheat, quinoa, millet, bulgur and rye.
Consume lean proteins like poultry, low fat dairy products, egg whites, legumes and beans. Remove visible skin and fat from meat to reduce fat and calories. The AHA also encourages eating fish at least twice a week to get omega-3 fatty acids, an essential fatty acid that lowers triglycerides and the risk of coronary artery disease. Fish rich in omega-3 fatty acids include salmon, trout, herring and mackerel.
The best fats for a cardiac diet are unsaturated fats like olive oil, vegetable oils, nut oils, trans-fat free margarines and cholesterol-lowering margarines.
Foods to Limit
Limit saturated and trans-fats like butter, lard, pork or meat fat, coconut and palm oil, shortening and partially hydrogenated oils. Remember that these fats are often used in processed foods like cheese, ice cream, sherbet, frozen yogurt, cakes, cookies, doughnuts and mayonnaise.
Monitor your sodium (salt) because according to the AHA and Mayo Clinic too much of it can increase blood pressure, a risk factor for heart disease. Decrease the amount of sodium used in cooking by refraining from adding salt at the table, using salt substitutes and limiting or avoiding processed foods. Buy canned foods that are sodium-free or made without added salt.
Cooking for a Cardiac Diet
Healthy cooking supports a cardiac diet. Decatur Memorial Hospital (DMH) in Illinois recommends combining small amounts of meat, fish or poultry with vegetables and whole grains, cooking meats on a rack to allow fat to drain off, skimming the fat from sauces and soups and using vegetable oils instead of butter to cook with. Healthy cooking methods include baking, broiling, boiling, roasting, grilling, stewing and steaming. DMH also recommends learning to read food labels to determine which products have the least amount of saturated and trans-fats.
