The heart is the nucleus of the body's circulatory system, which includes the veins, arteries and capillaries. A strong, healthy heart can efficiently pump out blood, but a heart weakened by damaged or diseased blood vessels must work harder. Disruption in the heart's electrical system, or arrhythmias, affects the heart's ability to pump blood. Atherosclerosis, or narrowing of the arteries due to plaque buildup, can disrupt blood circulation. Getting regular exercise and eating a heart-healthy diet can keep your heart functioning at its peak and reduce your risk of heart disease.
Fat and Cholesterol
A heart-healthy diet includes more polyunsaturated or monounsaturated fats like canola, olive oil, seeds, nuts or trans fat-free margarine. Limit or avoid saturated and trans fats like butter, margarine, shortening, lard, gravy, bacon fat or oils such as coconut, palm or cottonseed. Trimming the fat from meat before eating it is another healthy measure. According to the Mayo Clinic, no more than 7 percent of your daily calories should come from saturated fat and one percent from trans fat. Your daily cholesterol should be no more than 300 mg of cholesterol, 200 mg if you have high levels of low-density lipoprotein (LDL).
Protein
Eating more low-calorie proteins such as low-fat or skim milk, legumes, poultry, fish, lean meats and egg whites, and less high-fat proteins such as egg yolks, liver, bacon, fried/breaded meats or marbled meats can help lower cholesterol. Fish like herring, salmon and mackerel are excellent sources of Omega-3 fatty acids, which can lower blood fats, or triglycerides.
Fruits and Vegetables
Not only are fruits and vegetables filling and excellent low-calorie snacks, they are a good source of dietary fiber. Opt for fresh or frozen fruits or vegetables, canned fruits in water or juice or low-sodium canned vegetables. Limit or avoid canned fruits in heavy syrup, fried/breaded vegetables, frozen fruit with added sugar or vegetables with cream sauces.
Grains
Whole grains are rich in fiber and nutrients that promote a heart health. Instead of white bread or flour, opt for whole-wheat flour or bread. Oatmeal, whole-grain pasta or high-fiber cereal are also good heart-healthy foods. Limit or avoid breads such as cornbread, frozen waffles, muffins, doughnuts, biscuits, quick breads, cakes or pies.
Watch the Salt
A heart-healthy diet is a low-salt diet. You should eat no more than 2,300 mg, or one teaspoon, of sodium per day. Avoiding processed high-sodium foods like frozen dinners or canned soups and choosing fresh foods and making your own stews and soups will help you control your salt intake. When buying canned soups, look for low-sodium options. Using herbs, spices or salt substitutes can also help reduce your sodium intake.
