The American Heart Association, or AHA, states that maintaining a healthy diet and lifestyle are your best weapons against heart disease. To ward off disease and obesity, the AHA recommends consuming nutrient-rich foods full of vitamins, minerals and fiber, and choosing foods that are low in calories and free of saturated fat and trans fat.
Vegetables and Fruits
Fruits and vegetables are high in vitamins and minerals and can help you control your weight and blood pressure, notes the AHA. Choose fruits and vegetables that are rich in color, such as spinach, carrots and berries, and that contain high levels of vitamins and nutrients. If you can't find fresh produce, choose frozen or canned fruits and vegetables in water. Look for products that do not contain added sugar, salt, or saturated and trans fat. For fiber, eat beans, peas, oranges, bananas, strawberries, and apples. Choose raw vegetables such as carrots, celery, broccoli, cauliflower, and cherry tomatoes for snacks. Eat fruit for dessert instead of baked goods and sweets.
Whole-grain Products
Whole-grain, high-fiber breads can help lower blood cholesterol and make you feel fuller, which can help you manage your weight. Look for products that list whole grains as the first ingredient. Other ingredients to look for include oatmeal, whole rye, whole grain corn, and buckwheat. Limit your intake of store-bought baked goods; most are made with saturated fats and/or trans fat. Look for baked goods made with polyunsaturated or monounsaturated oils and skim or reduced-fat milk, or make your own.
Meat and Fish
The AHA recommends eating grilled or baked fish at least twice a week. Fish containing omega-3 fatty acids, such as salmon, trout, and herring, may help lower your risk of death from coronary artery disease. Season fish with lemon juices and spices rather than cream sauces. Avoid fried fish, which is high in fat. When buying red meat and pork, choose cuts labeled "loin" and "round," which usually contain the least amount of fat. Look for choice- or select-grade beef, and trim off any fat before cooking. For poultry, select breast meat, which is leaner than legs and thighs. Buy skinless poultry, or remove the skin before cooking. You can also try meat substitutes, such as beans, peas, lentils or tofu. A one-cup serving of cooked legumes can replace a two-ounce serving of meat.
Dairy and Eggs
Choose fat-free or low-fat milk. The AHA advises against flavored milk, such as chocolate and strawberry, which usually contains added sugar and calories. Choose fat-free or reduced-fat cheeses, and use soft margarine that contains 0 grams trans fat instead of butter. Save butter, cream and ice cream for special occasions. For recipes that call for eggs, use eggs whites or egg substitutes in place of the yolk.
