Physicians, nutritionists and registered dietitians are used to fielding questions about healthy diets, but it can be expensive to make appointments and pose questions to them. Although professionals provide very qualified advice, there's no reason why it's necessary to shell out to get information about the foods and diets that are best for cardiovascular health.
Foods
Generally, whole foods, or unprocessed and minimally processed foods, are best for heart health because they offer the most nutrients and the lowest amounts of saturated fat and cholesterol. The American Heart Association recommends forming a diet of whole foods including fish, beans, fruits, vegetables, lean meats, whole grains and low-fat dairy products.
Diets
Some people find that it is easier to follow a structured diet plan than it is to design their own. Two diets that are proven to benefit heart health are the Mediterranean diet and the D.A.S.H. (Dietary Approaches to Stop Hypertension) diet. According to the Mayo Clinic, the Mediterranean diet reduces the risk of heart disease, cancer, Parkinson's and Alzheimer's disease. The American Heart Association states that the D.A.S.H. diet is effective at lowering blood pressure for people of all ages and subgroups.
Nutrition
Paying attention to nutritional considerations and recommendations is important for heart health. In addition to choosing nutritious foods, the Mayo Clinic recommends limiting the amount of salt you use when you cook and limiting the saturated fat and cholesterol you eat every day. The American Heart Association also urges people to limit the added sugars that they eat. To get information about such components in processed and prepared products, read nutrition labels.
Considerations
Although following a healthy diet is one of the most important factors in improving heart health, there are other considerations that also play significant roles. Participating in regular exercise, quitting smoking, losing weight and moderating the amount of alcohol you drink, as Eating Well magazine recommends, can all lower the risk of heart attacks and improve cardiovascular health.
Tips
A heart-healthy eating plan doesn't have to cause a strain on your budget. To save money and simultaneously take steps toward better health, the Mayo Clinic recommends reducing portion sizes, planning daily or weekly menus ahead of time and embracing flexibility in a diet. Try to take advantage of sales, make meals with a low per-serving cost, buy in bulk, shop at farmers' markets or join a cooperative group to enjoy even more savings.
