Heart disease is the leading cause of death for both men and women in the United States, say the Centers for Disease Control and Prevention. While there exists a long list of factors that contribute to heart disease, following a heart-healthy diet is one of the simplest ways to protect yourself from the devastating effects of this condition.
Recommendations
The American Heart Association, or AHA, has set forth diet goals aimed at maintaining a healthy heart and preventing heart disease. The recommendations include a daily intake of 4½ or more cups of fruits and vegetables; two or more 3½ oz. servings of fish, preferably fatty fish; three or more 1 oz. servings of fiber-rich whole grains; less than 1500 mg of sodium; and less than 7 percent of your calories from saturated fat. They also advise limiting processed meats to two weekly servings, drinking fewer than 450 calories from sugar-sweetened beverages every week and eating four or more weekly servings of nuts, seeds and legumes.
Fat Types
One of the most important steps you can take to protect your heart is limit your intake of saturated and trans fat, says the Mayo Clinic. In addition to limiting saturated fat to seven percent, trans fats should make up no more than one percent of your total calories. Choose unsaturated sources of fat over saturated and trans fat whenever possible to lower your cholesterol; top sources of these heart-healthy fats include olive oil, canola oil, salmon, avocados, walnuts, trout, herring and olives.
Fiber Intake
Whole grains, legumes and produce are all staples of a heart-healthy diet because their fiber content can help lower cholesterol and reduce your risk of cardiovascular disease, says the AHA. Both soluble and insoluble fiber play a part in heart health so choose a variety of fiber-rich foods like oatmeal, beans, oat bran, wheat bran, rice bran, barley, whole-wheat bread, carrots, cauliflower, peas, strawberries, citrus fruits, Brussels sprouts and apples.
Sodium
Too much sodium in the diet can raise blood pressure and increase the risk of heart disease, according to the Mayo Clinic. Between adding salt to food at mealtimes and regularly eating packaged and processed foods, it's easy to take in more than twice the recommended amount of sodium. Cut down on your salt intake by cooking with herbs and spices instead of salt; cut back on chips, crackers and cured meats; prepare fresh foods instead of relying on packaged foods; and choose low-sodium canned soup, frozen meals and condiments when you must eat them.
Considerations
The basics of a heart-healthy food plan are appropriate for most healthy people hoping to prevent heart disease. However, your doctor is always your best resource for helping you create a diet plan that meets your needs, particularly if you already have high cholesterol, high blood pressure or other health conditions. Your individual nutritional requirements may differ from the fundamentals of a heart-healthy diet.
