Watching what you eat, along with being sure to get enough exercise, is one of the most important ways to take care of your heart. Diets high in fat and sodium can lead to heart disease or aggravate an existing condition. The American Heart Association offers guidance on what to eat and what to avoid to help maintain cardiac health.
Bad Fats and Cholesterol
Some fat is a necessary part of a balanced diet, but the type of fat in your food determines whether it is heart healthy. Foods that contain saturated fats, trans fats and cholesterol can raise blood cholesterol levels. High cholesterol levels are a major risk factor for heart disease. Foods to avoid or consume in moderation include fatty cuts of meat, whole-milk dairy products, egg yolks and tropical and partially hydrogenated oils. The American Heart Association recommends limiting your intake of saturated fat to no more than 7 percent of total daily calories and limiting intake of trans fat to no more than 1 percent of total calories each day..
Good Fats
Although consumption of all fats should be limited because of their high calorie count, not all fat is bad for your heart. Monounsaturated and polyunsaturated fatty acids can actually help lower cholesterol levels. Polyunsaturated fats are found in some plant oils, including soy, sesame, safflower, corn and sunflower seed oils, and also in nuts and seeds. Monounsaturated fats are found in peanut, canola, and olive oils as well as avocados.
Sodium
Another key component of a heart-friendly diet is limiting the amount of sodium in your food. A high sodium intake can increase your risk of developing or exacerbating high blood pressure. The American Heart Association recommends consuming less than 1,500 mg of sodium daily. Americans consume an average of 3,436 mg sodium each day, the majority of which is found in processed foods. Significant sources of dietary sodium include soups, tomato sauce, canned foods, prepared mixes and condiments. To reduce your sodium intake, eat more fresh rather than processed foods and use herbs and spices rather than salt when preparing them.
Fast Food
Fast food is notoriously high in fat, sodium and calories. The American Heart Association suggests that if you do eat fast food, you should avoid eating super-sized items and double meat, skip the side dishes or have a fruit cup or salad, order skinless grilled chicken, eat only half of the sandwich bun, skip the condiments, and drink water, low-fat milk, or diet soda rather than calorie-laden regular soda.
Fruits and Vegetables
Along with limiting intake of fat, calories, and sodium, a heart healthy diet should include an adequate amount of fruits and vegetables, which are rich in vitamins, minerals and fiber. The American Heart Association recommends consuming eight or more servings of fruits and vegetables every day. An adult eating 2,000 calories daily should try to consume 4.5 cups of a wide variety of fruits and vegetables each day.
Member Comments