Cardiovascular disease is a common and serious condition that can lead to a heart attack or stroke. One of the main contributors to this condition is your diet. Following a heart healthy diet can greatly reduce your risk of developing heart disease. This includes limiting unhealthy and high fat foods, reducing your salt intake, and incorporating whole grains along with fruits and vegetables.
Limit Unhealthy Fats
According to the Mayo Clinic, limiting saturated and trans fat is the most important factor in lowering your blood cholesterol and reducing your chance of developing heart disease. These fats increase your cholesterol, which forms plaque in your arteries. If you accumulate too much plaque, it can block blood flow and lead to a heart attack or stroke.
When choosing fats, avoid solid fats, such as butter and margarine. Try to incorporate monounsaturated fats such as olive oil and canola oil. Monounsaturated fats help to lower blood cholesterol.
Fruits and Vegetables
Fruits and vegetables contain substances that may prevent cardiovascular disease, according to the Mayo Clinic. They are also low in calories, high in dietary fiber and contain many vitamins and minerals. Eating more fruits and vegetables may also prevent you from eating other high fat, high calorie foods.
Lean Protein
Meat and animal products are high in fat and cholesterol, two risk factors for heart disease. When choosing meats for your diet, pick lean meats such as poultry and fish. Drink low fat or skim milk instead of whole milk. You can also get protein from vegetables instead of animal sources. Legumes, including beans, lentils and peas, are high in protein and contain little fat and no cholesterol.
Reduced Salt
The Mayo Clinic states that excessive salt intake can contribute to high blood pressure, a serious risk factor for heart disease. Therefore, when following a heart healthy diet, be conscious of the amount of salt your getting.
The American Heart Association recommends adults consume less than 2,300 mg of sodium daily. While it is important to reduce the amount of salt we put on our foods, know that most of the salt we eat comes from canned and processed foods, which already have high levels of sodium. Try eating fresh or low-sodium foods.
Whole Grains
Whole grains are an abundant source of fiber and nutrients, all of which help regulate blood pressure and heart health. Whole grains can easily be substituted for other grains, such as using whole wheat bread instead of white bread. Or you can try using flaxseeds. Flaxseeds are small seeds high in omega-3 fatty acid, an acid that helps to lower cholesterol.
