Health problems such as high cholesterol levels and high blood pressure contribute to heart conditions such as angina, heart disease and heart attacks. Cholesterol accumulation in the arteries is called plaque, which hardens and narrows arteries, while high blood pressure damages blood vessels in the heart. Tweaking your diet can improve these underlying conditions and protect your heart.
Unsaturated Liquid Oils
Saturated fats---found in butter, lard and shortening---increase cholesterol levels in your blood and your risk of heart problems. The heart-healthy diet relies on cooking with unsaturated fats such as olive, canola or sunflower oils, which also contain plant sterols. Canola, or rapeseed oil, in particular is high in plant sterols and effectively decreases absorption of cholesterol from foods and increases cholesterol excretion, according to a 2005 study published in the "European Journal of Clinical Nutrition."
Low-fat Dairy
Milk and cheese are rich sources of saturated fats, so it's better to substitute them with fat-free or low-fat dairy products such as skim milk, fat-free sour cream, low-fat cottage cheese and light cheeses. Replace milk with calcium-fortified soy drink in shakes, soups and sauces. Trans-fat free margarine is also a healthier alternative to butter or lard. According to the National Heart, Lung and Blood Institute, some margarines also have added plant sterols that can lower cholesterol levels.
Fatty Fish
Fish such as mackerel, salmon and tuna are loaded with essential fatty acids that have heart-protecting properties, according to the NHLBI. They're also part of the DASH---Dietary Approaches to Stop Hypertension---diet designed to lower high blood pressure. Substitute fatty fish for meats, which are high in saturated fats. You can also use them to make broths or to create heart-healthy soups.
Egg Whites
Eggs are one of the richest sources of protein, which is essential for your body. However, egg yolks contain high levels of cholesterol. When shopping, purchase egg whites instead of whole eggs. According to the American Heart Association, you can cook any recipe that requires eggs with just egg whites---simply substitute 2 egg whites per whole egg. Alternatively, buy cholesterol-free egg substitutes instead of eggs, advises the AHA.
Vegetables and Fruits
Vegetables and fruits naturally have lower levels of sodium than any other foods, which makes them well-suited to a diet intended to reduce and maintain normal blood pressure. Fruits and vegetables are also rich in fiber, which the National Heart, Lung and Blood Institute points out prevents cholesterol absorption in your blood.
References
- National Heart, Lung and Blood Institute: Heart Disease Risk Factors
- National Heart, Lung and Blood Institute: Your Guide To Lowering Your Cholesterol
- American Heart Association: Cooking for Lower Cholesterol
- European Journal of Clinical Nutrition: Rapeseed Oil, Olive Oil, Plant Sterols, and Cholesterol
- National, Heart Lung and Blood Institute: Your Guide to Lowering Your Blood Pressure with DASH
