Coronary heart disease, or coronary artery disease, is a condition in which plaque builds up inside the coronary arteries. Certain factors, including a diet high in saturated and trans fats as well as cholesterol, can lead to coronary heart disease. Lifestyle changes recommended to help decrease risk include following a heart-healthy diet, increasing physical activity, losing weight if overweight, quitting smoking if you smoke and reducing stress. A heart-healthy diet includes plenty of fruits, vegetables and whole grains and lower amounts of saturated fat, cholesterol and sodium.
Meats
Meats can be high in fat and cholesterol. Select leaner meats such as poultry without the skin and lean beef and prepare meats without frying or using saturated or trans fats. Instead try grilling, boiling, broiling or baking meats. Fish also plays an important role in the heart-healthy diet plan. Fish is a good source of omega-3 fatty acids, which can help protect the heart. Fish with good sources of omega-3 fatty acids include salmon, tuna and mackerel. Aim for at least two servings of fish a week. Avoid fatty meats such as bacon, sausage and organ meats such as liver. Limit egg yolks and opt for egg beaters or egg whites instead. Aim to eat less than 300 milligrams of cholesterol per day.
Dairy Products
Select low-fat milk products such as fat-free or 1 percent milk and other low-fat dairy products such as low-fat or fat-free yogurt. Limit high-fat dairy products such as ice cream, cheese and milkshakes.
Grains
Foods high in soluble fiber such as unrefined whole grains help keep the digestive tract from absorbing cholesterol and help you feel fuller longer, which may help control weight. Choose whole grain breads, cereals, pastas and brown rice. Limit high-fat or high-sugar desserts such as pastries, doughnuts and cake.
Fruits and Vegetables
Vegetables and fruits are high in vitamins, minerals and fiber. Eating a variety of fruits and vegetables may help control weight and blood pressure. Avoid vegetables cooked in butter, salt, cheese or cream sauces. Select vegetables that are fresh, frozen, baked or steamed. Choose fruits that are packed in water of their own juices. Serve raw or cooked fruits instead of desserts.
Sodium
Choose and prepare foods with little or no added salt. Aim for less than 1,500 mg of sodium per day. Choose low-salt foods and seasonings at the table and when cooking.
Fats
If using oil when cooking, select oils that are high in monounsaturated fats such as olive or canola oil and avoid oils high in polyunsaturated fats such as corn and peanut oils and many margarines. Also try cooking with garlic instead of using oil. Aim for no more than 25 percent to 35 percent of your daily calories coming from fat, including less than 7 percent of daily calories coming from saturated fats.
Alcohol
Limit alcoholic beverages. Alcohol can raise blood pressure and triglyceride levels and can also provide excess calories that can contribute to weight gain. Men should limit alcoholic drinks to no more than two drinks per day whereas women should limit drinks to no more than one per day.
