Heart disease is a leading cause of death for both men and women and affects millions of people in the United States each year. Diet and nutrition play an important role in the prevention of and recovery from cardiac events. Even if you do not have cardiovascular disease, eating a heart-healthy diet can improve your overall wellness and promote a healthy weight.
Lean Meats
The Decatur Memorial Hospital recommends cardiac patients eat no more than 6 oz. of 90-percent lean protein per day. Lean beef cuts include sirloin, round, chuck and loin in select or choice grades. Trimming visible fat can greatly reduce calories and fat consumption. Choose white-meat poultry over dark meat, and remove the skin of either. The American Heart Association recommends eating fish twice per week. Prepare meats without adding saturated or trans fats.
Grains and Legumes
Dietary fiber consists of soluble and insoluble fiber; soluble fiber reduces cholesterol levels, notes the AHA. Oatmeal, beans, peas, oat bran and rice bran are high in soluble fiber, and whole-wheat breads and wheat cereals are high in insoluble fiber. The AHA recommends eating 25 to 30 g of total fiber per day, or at least 14 g of fiber per 1,000 calories.
Fruits and Vegetables
A heart-healthy diet includes five to nine servings of fruits and vegetables per day, according to DMH. Eat a variety of fresh and raw fruits and vegetables, including the skins when possible. Cooking vegetables can reduce their fiber content, advises the AHA. The more colorful the food, the better it is for you, notes DMH.
Fats and Dairy
A small percentage of dietary fat is appropriate for a heart-healthy diet. DMH recommends limiting your fat intake to no more than 30 percent of your diet, and saturated fat to no more than 7 percent of your daily caloric intake. Saturated fats are solid at room temperature; instead of butter, lard or stick margarine, use vegetable oils such as olive, canola or peanut oils and soft margarine. Choose low-fat or fat-free dairy products such as skim or 1 percent milk and cheeses. Avoid egg yolks, which are high in cholesterol.
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