A heart-healthy diet should help keep your cholesterol, blood pressure and weight under control and lower your risk of heart disease and stroke, according to the University of Maryland Medical Center, or UMMC. The American Heart Association, or AHA, recommends that you obtain nutrients from a balanced diet rather than taking vitamin, mineral or herbal supplements. However heart disease patients may benefit from omega-3 fatty acid supplement, notes the AHA. Foods that support heart health include fruits, vegetables, whole grains, lean meats, fish and low-fat dairy items.
Vegetables and Fruits
Fruits and vegetables are excellent sources of vitamins, minerals and fiber. The American Heart Association recommends eating at least 4 cups of fruits and vegetables eat day for heart health.
Deeply colored foods, such as berries, peaches, carrots and spinach, contain the highest amount of micronutrients, according to the UMMC. Micronutrients are vitamins and minerals needed by the body in small quantities to ensure proper growth, development and function.
Fruits and veggies with the highest vitamin C content include broccoli, tomatoes, white and sweet potatoes, cantaloupe, strawberries and citrus fruits. Spinach, asparagus and corn are good sources of vitamin E. Spinach also contains vitamin K as does cabbage and cauliflower. Vitamin B1, or thiamine, can also be found in vegetables and fruits.
Whole Grains, Nuts, Seeds and Legumes
A heart[-healthy diet includes whole grain foods such as brown rice, oatmeal and whole wheat bread. Whole grains contain nutrients and fiber, which are key to managing blood pressure and overall heart health, notes the Mayo Clinic.
A heart healthy diet should also include nuts and seeds such as walnuts, pistachios, macadamias, pecans, pumpkin seeds and sunflower seeds, which contain vitamin E. As nuts can be calorically dense, moderation should be exercised.
A nutritionally balanced diet that his healthy for the heart should additionally contain legumes such as beans and lentils which are rich in pantothenic acid, or vitamin B5, and biotin, or vitamin B7.
Meat, Fish, Poultry and Low-Fat Dairy
Meat, fish and dairy products have a number of B vitamins and vitamin A, notes Medline Plus. Cheese, cream, margarine, cheese, fortified milk and fish all contain vitamin D. A small amount of vitamin C is contained in milk and fish. Low-fat dairy products are recommended for a heart healthy diet, advises the Mayo Clinic.
Eating fish appears to lower the risk of heart disease. Oily fish in particular such as sardines, salmon and mackerel contain omega-3 fatty acids which appear to lower the risk of death from coronary artery disease, notes the AHA
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