A heart healthy diet is one that consists of little saturated fat, cholesterol and salt and is rich with whole grains, fruits, vegetables and low-fat protein. To keep your heart healthy, it is important to know which foods should be avoided or eliminated and which foods should be added to your diet.
Step 1
Eat an abundance of fruits and vegetables. Keep fruits and vegetables washed, cut and ready to eat in your refrigerator so that you have quick access to them. Fill up on fruits and vegetables instead of high-fat foods, such as cheese, prepackaged foods, meats and desserts. Avoid creamed vegetables and fruits that are canned in syrup.
Step 2
Choose foods made with whole grains. Substitute white breads and other grain items with their whole wheat counterparts. Read labels and choose foods with whole wheat flour instead of refined, bleached flour. Opt for whole-wheat crackers instead of high-fat buttered versions. Avoid muffins, cakes, doughnuts, pastries and white bread.
Step 3
Make low-fat choices in proteins. Replace red meat with chicken and fish. Add low-fat dairy products, egg whites or egg substitutes to your diet. Do not eat whole eggs, because the egg yolk contains a high amount of cholesterol. Make low-fat Greek yogurt a part of your diet.
Step 4
Limited saturated fats and cholesterol and eliminate trans fat. High intake of fat and cholesterol can cause plaque on the artery walls, which can lead to heart disease. Saturated fats should total less than 7 percent of daily calorie intake. Trans fat should total less than 1 percent, but ideally, should be eliminated completely. Consume no more than 300mg of cholesterol per day. Limit the amount of butter or margarine you add to foods or cook with and replace them with heart healthy oils, such as olive oil. Choose low-fat versions of toppings such as cream cheese or sour cream. Limit the amount of processed, prepackaged foods you consume since they can contain a lot of added fat.
Step 5
Reduce your salt intake. A diet that is high in sodium can lead to high blood pressure and eventually heart disease. Eat no more than 1,500mg of salt per day. This includes added salt and sodium that is found in packaged foods. Replace added salt with herbs, spices or salt substitutes. Avoid canned soup that contains a lot of sodium.
Step 6
Pay attention to portion sizes. Overeating of any kind can lead to weight gain, which can lead to an increased risk for heart disease. Buy small plates and do not fill them completely. Wait at least 15 minutes after finishing your meal to decide if you are still hungry for seconds. When going out to eat, divide your meal in half immediately and ask for a to-go container. Put half of the meal in the to-go container and save it for lunch the next day.
Tips and Warnings
- Do not feel overwhelmed. Make small diet changes gradually, until eventually you reach a heart healthy diet.
