Heart disease is the No. 1 cause of death in the United States, but according to the American Heart Association, a healthy diet could reduce those numbers. A diet for cardiac problems, or heart-healthy diet, is prescribed to help prevent heart disease and slow its progression. It focuses on nutrient-dense foods that are naturally low in calories, fat and sodium, but high in vitamins and minerals.
Benefits
Heart disease occurs when plaque, a fatty substance, builds up in the arteries. Too much plaque narrows and hardens the arteries, which can restrict blood flow and cause a heart attack or stroke. The goal of a heart-healthy diet, according to the National Women's Health Information Center, is to reduce plaque. Heart-healthy diets also support a healthy weight and normal blood pressure, triglycerides and cholesterol.
Cardiac Diet Guidelines
The Mayo Clinic defines a cardiac diet as one that has less than 7 percent of calories from saturated fats, less than 1 percent of calories from trans-fats and less than 300 mg of cholesterol a day. The AHA recommendation also limits sodium to less than 1,500 mg a day.
Foods To Eat
Fruits, vegetables and whole grains are high in fiber, which can lower cholesterol and help control weight by promoting satiety, according to the American Heart Association. People who follow a heart-healthy diet should aim for 4 1/2 cups of fresh, frozen or canned fruits and vegetables a day. The best canned fruits and vegetables don't have added salt or sugar. Whole grains are oats, barley, brown rice, flaxseed, buckwheat, quinoa, millet, bulgur, rye and whole-grain bread and pasta.
Heart-healthy proteins come from poultry, eggs, legumes, beans, low-fat dairy products and lean meats. Cut back on fat and calories by removing visible fat and skin from meat and poultry, and reduce cholesterol by eating only egg whites. The American Heart Association also encourages eating fish twice a week to benefit from omega-3 fatty acids. They lower triglycerides, a type of blood fat, and reduce the risk of heart disease.
The best heart-healthy fats are unsaturated fats such as those found in olive and vegetable oils, nuts, avocado, fish oil and trans fat-free margarine.
Foods To Limit
Heart-healthy diets limit saturated and trans-fats because they raise triglycerides and increase plaque buildup. Saturated and trans-fats are in butter, lard, shortening, margarine, cream, coconut and palm oil, fat from meat and partially hydrogenated oils. They often are used in commercially prepared baked products, frozen desserts, cheese and snack foods.
Sodium, or salt, is limited on a heart-healthy diet because, according to the American Heart Association and the Mayo Clinic, too much salt can increase blood pressure--a risk factor for heart disease. Reduce salt by buying sodium-free canned goods, increasing fresh foods and avoiding processed foods. Refrain from adding salt to dishes during cooking or at the table.
Heart-Healthy Cooking
Heart-healthy cooking uses methods such as grilling, broiling, boiling, roasting, baking, stewing, poaching and steaming. Decatur Memorial Hospital in Illinois encourages cardiac patients to combine small amounts of meat, fish or poultry with lots of vegetables and whole grains, and to skim the fat from sauces and soups. Reading nutrition facts and ingredient labels also help determine which products are the lowest in calories, fat and sodium.
