A heart healthy diet can help reduce coronary risk factors, maintain a healthy weight and prevent heart disease. This diet requires healthy eating patterns that include reducing saturated fat and cholesterol intake, consuming low-fat protein sources, increasing fruits, vegetables and healthy fats and limiting sugar, refined food, sodium and alcohol.
Grains
There are two types of grains found in the grocery store, whole and refined. Refined grains have been processed and most of the healthy components removed. Some nutrients are added back in, such as vitamins and minerals, but removing the fiber reduces the glycemic index of the grain. Low glycemic index foods contribute to risk of heart disease, obesity and diabetes. Whole grains are unprocessed and retain healthful properties. When purchasing grains, review ingredient listings. Terms such as whole wheat flour, brown rice, buckwheat and oatmeal should be the listed first. Choose foods that are low in sodium, added sugars and saturated fat and contain no trans fats.
Fruits and Vegetables
A heart healthy diet includes antioxidants and phytonutrients. In June 2010, the Department of Food Science at Cornell University studied antioxidant activity among vegetables. It reported that beets, broccoli and red pepper had the highest antioxidant activity. The Department of Chemistry and Biochemistry at University of Massachusetts reviewed evidence of fruit phytonutrients. It concluded that blueberries and cranberries contain a variety of phytonutrients and contribute to decreased oxidative stress and inflammation, which help prevent heart disease. Add a variety fruits and vegetables to your list and plan for five servings per day. Fresh is best but frozen and canned can be substituted. Choose those packaged without added sugar and with low sodium.
Protein
Reduce saturated fat consumption by choosing low-fat protein sources. The American Heart Association recommends that less than 7 percent of daily caloric intake comes from saturated fats. Red meats are high in saturated fat, so choose lean varieties such as round and loin. A news release from the American Heart Association, August 16, 2010, stated that substituting fish, nuts, low-fat dairy and poultry for red meat significantly reduces the risk of heart disease. According to the American Heart Association, you should consume two, 3.5 oz. servings of fish per week. Choose fish such as salmon, tuna and trout.
Nuts, Legumes and Seeds
Nuts, legumes and seeds are effective in the fight against cardiovascular disease. In May 2009, the American Journal of Clinical Nutrition reported that nut consumption reduces cardiovascular risk through multiple mechanisms. Legumes are high in fiber, and some seeds are high in omega-3 fatty acids. The American Heart Association recommends four, 1/2-cup servings of nuts and legumes per week. Choose from walnuts, peanuts, pecans, lentils, black beans, kidney beans, pinto beans, peas, tofu, sunflower seeds and pumpkin seeds. Nuts and seeds should be dry roasted or raw and beans cooked without too much add saturated fat.
References
- Journal of Agriculture and Food Chemistry: Cellular Antioxidant Activity of Common Vegetables
- Molecular Nutrition and Food Research: Cranberry and Blueberry, Evidence for Protective Effects Against Cancer and Vascular Diseases
- American Heart Association: Choosing Healthier Protein-Rich Foods Instead of Red and Processed Meats May Reduce Heart Disease Risk in Women
- American Heart Association: Healthy Diet Goals
- American Journal of Clinical Nutrition: Nuts and Novel Biomarkers of Cardiovascular Disease
