According to the University of Maryland Medical Center, or UMMC, eating a heart-healthy diet means lowering your overall cholesterol levels, triglycerides and low-density lipoproteins, or LDLs, while increasing healthy high-density lipoproteins, or HDLs. When cooking at home or eating out, you can reduce your risk of developing heart disease or high blood pressure by modifying how you order or prepare your meals and making smart food substitutions.
Step 1
Choose lean sources of protein, such as chicken, turkey, soy, egg whites and low-fat dairy products. Saturated fats found in red or processed meats, as well as fried foods, can raise your cholesterol and lead to plaque buildup in your arteries, says MayoClinic.com. Trim visible fat from your meats before you cook them, and grill, steam, roast, bake or broil foods instead of pan- or deep-frying.
Step 2
Eat coldwater fish, such as salmon or herring, at least twice per week, suggests UMMC. Fatty fish contain omega-3 fatty acids that can help lower the levels of triglycerides in your blood.
Step 3
Add vegetables in a variety of colors to your meals to give your body fiber, vitamins, minerals and antioxidants. Vegetables are low in calories and can help fill you up. MayoClinic.com recommends keeping freshly cut vegetables in your refrigerator for use as snacks between meals.
Step 4
Substitute processed cereals and white pasta, rice and bread with whole grains or whole wheat varieties. The complex carbohydrates in whole grains take longer to digest and help control hunger while regulating blood sugar levels.
Step 5
Season foods with herbs and fruit, wine or healthy oil-based marinades. By skipping the salt, you help lower your blood pressure to prevent heart disease, says UMMC.
Step 6
Order grilled poultry, seafood or lean meats when eating out. Ask for vegetables or a salad instead of the loaded baked potato, and request that any sauces or dressings be served on the side.
Tips and Warnings
- Get 30 to 90 minutes of exercise each day for maximum heart health.
- Talk to your doctor before starting any new diet program. Pregnant or breastfeeding women should not consume fish with high mercury content, such as swordfish, mackerel and tuna. Limit alcohol consumption to one drink a day for women or two for men.
