Heart disease is the number one cause of death in the United States, according to the Centers for Disease Control and Prevention. Risk factors for heart disease include obesity, high cholesterol, high triglycerides, high blood pressure and atherosclerosis, a condition characterized by hardened and narrowed arteries due to fatty buildup. A healthy diet is one way to prevent heart disease and improve cardiac (heart) health.
Dietary Guidelines
The American Heart Association (AHA) recommends 4.5 cups of fruits and vegetables a day, 3 oz. of whole grains a day, two servings of fish a week and 4 servings of nuts a week to benefit the heart. A heart-healthy diet also contains less than 1,500 mg of sodium a day and limits saturated fat to less than 7 percent of total calories.
Restrictions
The body needs fat to function, but consuming too much fat, especially saturated fat, trans-fat and cholesterol, can lead to heart disease. Sources of saturated and trans-fat include butter, lard, shortening, margarine, cream, partially hydrogenated vegetable oils, fat from meat, chicken skin, coconut oil and palm oil. Individuals at risk for heart disease or who have heart problems can reduce their fat intake by eating more fruits, vegetables and whole grains and choosing low-fat dairy products and lean proteins. Examples of lean proteins include skinless poultry, fish, seafood, eggs, beans, legumes and soy.
Sodium (salt) is restricted on a heart-healthy diet because too much sodium increases blood pressure in certain individuals. Sodium can be reduced by eating more fresh foods and limiting processed and fast foods.
Fiber
The United States Department of Agriculture (USDA) says that high-fiber foods help prevent heart disease by lowering cholesterol, preventing atherosclerosis and supporting a healthy weight. High-fiber foods like fruits, vegetables, nuts, seeds and whole grains are particularly good for the heart because they are naturally low in calories, saturated fat, cholesterol and sodium. Adults should aim for 25 to 35 g of fiber per day. Individuals who are unable to consume enough dietary fiber may benefit from fiber supplements like psyllium, flaxseed or oat bran.
Omega-3 Fatty Acids
The AHA recommends eating fish twice a week because they are high in omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fatty acids help reduce the risk of heart disease by lowering cholesterol and blood pressure and preventing atherosclerosis. Foods high in omega-3 fatty acids include fish, nuts, seeds and whole grains. The best way to consume omega-3 fatty acids is through the diet. Omega-3 supplements are available for consumption, but they can have side effects and interact with certain prescription medications.
Physical Activity
Physical activity is a part of a healthy diet, and according to the AHA physical inactivity is a risk factor for heart disease. The AHA recommends at least 30 minutes of moderate to vigorous activity five days a week to benefit cardiac health. Examples of appropriate activities include swimming, jogging or running, dancing, hiking, skiing and bicycling.
Healthy Cooking
Heart-healthy cooking methods include grilling, poaching, roasting, steaming and broiling because they require little or no oil or butter. Cooking with more fresh ingredients and less canned goods and packaged products is healthy because processed foods are often high in calories, fat and sodium. Adding fruits, vegetables and whole grains and reducing the amount of meat in a dish will help decrease fat and cholesterol and increase fiber and nutrients. The AHA also recommends refraining from using salt during cooking and at the table to reduce sodium intake.
