Heart disease is the No. 1 killer in the U.S., according to the American Heart Association. A healthy diet and lifestyle can reduce the risk of heart disease. A cardiac or heart-healthy diet can also help reduce your risk of heart attacks and stroke, as well as other conditions that lead to heart disease, including high cholesterol, high blood pressure and obesity.
Fruits and Vegetables
Most fruits and vegetables are part of a cardiac heart-healthy diet. They are high in dietary fiber, vitamins and minerals and are low in fat, calories, sodium and cholesterol. The American Heart Association recommends eating at least 4 1/2 cups of fruits and vegetables a day. Fruits and vegetables to choose from include fresh or frozen vegetables and fruits, low-sodium canned vegetables, and canned fruit packed in juice or water. Avoid vegetables with creamy sauces, fried or breaded vegetables, canned fruit packed in heavy syrup and frozen fruit with sugar added. Try to choose eating the actual fruit or vegetable over drinking juice for fiber.
Lean Meats and Low-Fat Dairy
Lean meats, poultry, seafood, dried peas, lentils, nuts, low-fat dairy products and egg whites or egg substitutes are good sources of protein, vitamins and minerals. Certain types of fish, such as salmon, mackerel and herring, are heart-healthy because they contain omega-3 fatty acids. The American Heart Association recommends consuming at least two 3 1/2-oz. servings a week of fish -- preferably oily fish. Other sources of omega-3 fatty acids can be found in flaxseed, walnuts, soybeans and canola oil. Avoid high-fat meats, organ meats, prepared meats such as sausage, hot dogs, high-fat lunch meats or deep fried meats. Choose low-fat or fat-free milk and dairy products.
Whole Grains
Fiber-rich whole grains are part of a cardiac heart-healthy diet. The American Heart Association healthy diet goals recommend consuming at least three 1-oz. servings a day of whole grains. Choose whole-wheat flour or whole-grain breads, cereals, rice, and pasta and avoid white, refined flour and high-fat bread products, such as butter rolls, cheese crackers, muffins, doughnuts, biscuits, croissants, pies and cakes.
Fat and Cholesterol
Limit unhealthy saturated and trans fats as well as cholesterol. The American Heart Association offers guidelines on how much fat and cholesterol to include in a heart-healthy diet. These guidelines suggest consuming less than 7 percent of total calories from saturated fat, less than 1 percent from trans fats, and cholesterol should be limited to less than 300mg a day for healthy adults. Choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy cardiac diet. Limit butter, hydrogenated margarine and shortening, bacon fat, gravy, heavy cream, and coconut, palm and palm-kernel oils.
Salt
The American Heart Association healthy diet goals recommend that healthy adults eat less than 1,500mg of sodium a day -- about 1 tsp. Cut down on salt by reducing the amount of salt added to foods and limit prepared or processed foods that have salt added to them such as canned soups, frozen dinners, tomato juice, soy sauce and other condiments.
Alcohol and Sugar
Limit sugar-sweetened beverages to no more than 36 oz. a week. Also limit alcohol consumption. Women should have no more than one alcoholic drink per day and men should not have more than two alcoholic drinks each day.
