A condition called atherosclerosis, which increases the risk of heart attack and stroke, may result from a buildup of plaque deposits in the arteries. Reducing portion size and choosing proper foods is the best way to minimize these risks. According to the National Institutes of Health, "[a heart healthy diet] is an eating plan that can help keep your blood cholesterol low and decrease your chance of developing heart disease.”
Step 1
Using the National Heart, Lung and Blood Institute (NHLBI) interactive menu planner (see "Resources" below), plan a series of daily menus with heart-healthy foods. It is easier to eat healthy foods at home if the planning work has been done on paper in advance.
Step 2
Limit unhealthy fats. Check every item for trans fats and saturated fats before purchasing. The American Heart Association (AHA) recommends limiting total fat intake to no more than 35 percent of daily calories, saturated fat intake to below 7 percent, and virtually eliminating trans fats. Use a calculator to add cholesterol and fat calories.
Step 3
Choose healthy fats. Monounsaturated fats are contained in olive oil and canola oil, both of which are preferred oils for cooking as opposed to lard or shortening. Many nuts and seeds contain polyunsaturated fats, which are also better for one’s overall health than saturated fats or trans fats. Butter, margarine, or sour cream can be substituted for low-fat spreads such as yogurt or salsa.
Step 4
Increase consumption of fruits and vegetables. Uncooked and washed carrot snacks meet the AHA diet guidelines, as do cauliflower, broccoli, grapes, bananas, apples, peaches or pears. If these are kept ready to eat, the temptation to grab a chocolate bar or candy may be lessened.
Step 5
Eat lean, low-fat meats. Fish, poultry white meat, and lean beef or pork fit well into the heart-healthy diet. Chicken should be eaten without the skin. Some types of fish, especially salmon, herring and mackerel (all of which are rich in omega-3 fatty acids), meet the Heart Healthy Diet guidelines. Avoid liver, bacon, marbled beef, hot dogs and cold cuts.
Step 6
Eat plenty of whole grain foods. These are high in fiber as well as important vitamins and minerals. Cereals containing bran, oats, or shredded wheat are a great breakfast or snack choice, while high-fat bakery items such as pie, cake and muffins should be minimized.
Step 7
Reduce sodium. Salt, which is present in a large quantity in most prepared foods, is a leading contributor to hypertension and cardiovascular disease. The AHA suggests consuming a maximum of approximately one teaspoon of salt per day.
Step 8
Monitor cholesterol levels in prepared foods. The maximum cholesterol that should be consumed is 300 milligrams per day, or 200 mg for those already with high cholesterol, according to the AHA. The cholesterol level is shown on the packaging of all prepared foods.
Tips and Warnings
- Foods with trans fat levels below 0.5 percent can legally be advertised as trans fat free.
- If the ingredient list contains the words "partially hydrogenated," some trans fat are present in the product.
Things You'll Need
- Computer with Internet Access
- Heart Healthy Interactive Diet Menu Planner
- Calculator
