Heart disease is the No. 1 killer in America. Risk factors for heart disease include high cholesterol, hypertension, obesity, inactivity, smoking, age and diabetes. Lifestyle changes, such as diet modification, weight loss and exercise, are the first steps in the prevention of heart disease. The American Heart Association recommends several diet and lifestyle choices that can be beneficial to long-term heart health.
Low Fat
There are several components that make up a heart-healthy diet. Fat intake can greatly affect cholesterol and triglyceride levels. Saturated fat is found in animal products such as meat, eggs, whole-fat dairy and some plant oils. Trans fat was created to increase the shelf life of foods. It is found in many processed foods, margarine and shortening. The American Heart Association recommends saturated fat intake be less than 7 percent of total calories and trans fat be less than 1 percent of total calories. In addition, cholesterol intake should be less than 300mg per day for healthy people and less than 200mg per day for those with high cholesterol.
Increase Fruits and Vegetables
Fruits and vegetables are excellent sources of vitamins, high in fiber and low in calories. In addition, many fruits and vegetables contain antioxidants---substances in foods that help protect against oxidative damage in the body---which have been found to improve cardiovascular health. Choose fresh or frozen produce. When purchasing canned produce look for fruit packed in its own juice and low-sodium vegetables. Avoid fried vegetables and fruit canned in syrup or frozen with added sugar.
Choose Whole Grains
When choosing grains look for those that are 100 percent whole grain. Whole grains are high in fiber and aid in reducing blood pressure and improving overall heart health. Examples of whole grains are whole wheat bread, steel-cut oatmeal and whole grain pasta. Limit consumption of refined grains such as white bread, muffins, doughnuts and cakes.
Low-Fat Protein
Low-fat protein sources are beneficial in promoting heart health because they contain less saturated fat. Poultry, lean meat, fish, low-fat and non-fat dairy, beans, and legumes are the optimal sources of protein. Certain types of fish, such as salmon, mackerel and herring, are high in omega-3 fatty acids, which help to reduce triglycerides and cholesterol. The best methods of preparation are baking, broiling and roasting.
Low Salt
The American Heart Association recommends healthy adults take in less than 1,500mg of sodium daily, or approximately 1 tsp. Increased salt intake can raise blood pressure, which contributes to risk of developing coronary artery disease. High-sodium foods include canned sauces, soups and frozen foods. It is important to read nutrition labels, which detail the amount of sodium per serving. Consume fresh foods, and instead of adding salt to foods, use spices to boost flavor.
Be Active
It is important to be aware of how many calories are required to be at a healthy weight. A doctor or dietitian can easily provide this information. A simple rule is to take in only as many calories as you can burn through activity daily. The American Heart Association recommends aiming for at least 30 minutes of physical activity most days of the week. This allows for weight loss and maintenance and for improved both cardiac and physical fitness.
