According to the U.S. Department of Health and Human Services, one in four women will die of heart disease. While the threat of heart disease can increase during middle age, a healthy diet, regular exercise, maintaining a healthy weight and not smoking can play a major role in reducing the risk of heart disease. A healthy diet can be especially instrumental in laying the foundation for a heart healthy lifestyle.
Limiting Unhealthy Fats
Limiting the amount of saturated and trans fats in their diets could possibly be one of the most important improvements women can make when establishing a heart healthy diet. Trans and saturated fats can raise LDL cholesterol levels. Higher levels of LDL can lead to a build up of plaque in the arteries, resulting in an increased likelihood of heart disease, reports MayoClinic.com. Limit your trans and saturated fats by replacing butter and hydrogenated margarines and shortenings in recipes with healthier, unsaturated fats like olive and canola oils.
Lowering Cholesterol
A diet which lowers cholesterol will help lower the risk of heart disease, states MayoClinic.com. The omega-3 fatty acid found in cold-water fish like salmon, flax seeds and walnuts can help significantly lower cholesterol. Replacing saturated fats with the unsaturated fats found in seeds, nuts and olive oil can help regulate cholesterol levels. A diet high in fiber and low-fat protein can also aid in the reduction of cholesterol. Low-fat proteins include fish, poultry, legumes, lean ground meats and soy products.
Lowering Blood Pressure
High blood pressure can be a major contributor to heart disease, and since salt can contribute to high blood pressure, women should reduce the amount of salt in their diet. The American Heart Association recommends only about a teaspoon of salt a day. By eating fewer canned and processed foods, using low-sodium products and cooking with salt substitutes and spices other then salt, you can easily reduce your daily consumption of salt. The Dietary Approaches to Stop Hypertension, or DASH, diet is ideal for lowering blood pressure, advises the website Helpguide.org.
Whole Grains and Vegetables
Part of a heart healthy diet is eating a wide variety of fruits, vegetables and whole grains. Women are encouraged to include an array of fruits and vegetables in their diet, as they are not only low in calories, but also a good source of vitamins, minerals and dietary fiber. Whole grains and unrefined carbohydrates are also key ingredients for a heart healthy diets. Whole grains provide women with lots of fiber and other nutrients that help regulate blood pressure, cholesterol and heart health, notes MayoClinic.com.
Read Labels
When shopping for heart healthy foods, read the labels. Look at the serving size, the number of calories, the amount of sodium, cholesterol, fats, dietary fiber, protein and other nutrients the food contains. As a general guideline, any of the daily value percentages at 5 percent or below are considered low, and anything at 20 percent or above is considered high, says the U.S. Department of Health and Human Services. Some foods will have an American Heart Association's heart-check mark conveniently located on their label, notes Helpguide.org. This mark means the food has been certified by American Heart Association and meets its criteria for saturated fat and cholesterol.
