It is important to take care of the heart and arteries because coronary artery disease affects 17 million people, and is the most common type of heart disease in the U.S., according to the Texas Heart Institute. The complications of coronary artery disease include heart attack and arrhythmias, which are the leading cause of death today. Fortunately, it is possible to slow the progression of heart and artery disease through diet and medication.
Add Fruits and Vegetables
Eating plenty of fruits and vegetables promotes good heart health because they contain fiber, essential vitamins and minerals, and are naturally low in calories. According to MayoClinic.com, fruits and vegetables also contain substances that may help reduce the risks of developing heart and artery disease. Fruits and vegetables should be substituted for meats, cheeses and unhealthy snack foods. Keeping a bowl of fresh, washed fruits and vegetables already cut up and ready for snacks is one quick way to replace other snack foods. Selecting fruits and vegetables that are fresh, frozen or packed their own juice is recommended.
Limit Unhealthy Fats
The American Heart Association recommends limiting unhealthy fats, such as saturated fats and trans fats, to less than 35 percent of calories eaten per day. Saturated fats and trans fats are found in beef, pork, lamb, butter, cream, milk and cheeses. Some plant foods also contain high levels of saturated fats, including coconut, palm oil and cocoa butter. Trans fats are also manufactured and can be found in any products containing partially hydrogenated vegetable oil, such as margarine and some cooking oils.
Eat Whole Grains
Whole grain breads and pastas are excellent sources of soluble fiber, according to MayoClinic.com. They also contain other substances that can help reduce blood pressure and improve heart health. Whole grains should be used to replace products containing refined white flour. Choosing grain products containing 100 percent whole grains for breads, cereals and pastas, along with steel-cut oatmeal, is a good way to add soluble fiber to the diet. Ground flaxseed added to yogurt or hot cereal is another way to add fiber.
Reduce Salt Intake and Use Herbsand Spices
The American Diabetes Association recommends using herbs and spices to flavor food instead of fats and salt. Alternate ways to season food include using a squeeze of lemon on steamed vegetables, lemon pepper or mesquite seasoning, adding garlic or onion to recipes and using a low-fat Italian dressing as a marinade for poultry. Eating too much salt can raise blood pressure, causing hypertension. The American Heart Association recommends having less than 2,300mg of sodium per day. While shopping, labels should be checked for sodium content.
