According to the American Heart Association, there are several components to a heart healthy diet. This includes limiting total fat intake to between 25 to 35 percent with less than 7 percent of total calories from saturated fat and less than 1 percent from trans fat; limiting cholesterol intake to 300 mg per day; limiting sodium intake to 2300 mg or less per day; and consuming at least 25 to 30 grams of dietary fiber each day.
Grains
Choose breads and cereal containing fiber that include whole wheat or oats as the first ingredient and that contain at least 3 g of total fiber per serving with the least amount of added sugar. Dietary fiber, especially soluble fiber, helps to reduce cholesterol. The best sources of soluble fiber are psyllium seeds, oat bran, oat meal and legumes. Avoid breads with eggs, fat and/or butter as a major ingredient, such as granolas and high-fat crackers. Baked goods like muffins and cookies are high in trans fat and should be avoided.
Protein
Choose leans cuts of meats (poultry without skin, round steak, top loin and sirloin). Limit meat intake to no more than 6 oz per day. Beans, legumes and soy products are good sources of protein and fiber and should be consumed at least twice a week. Fish is an excellent source of protein with less saturated fat. Research shows that eating fish containing omega-3 fatty acids (salmon, tuna, mackerel, sardines and trout) may help lower risk of death from coronary artery disease. If your LDL cholesterol is too high, limit intake of egg yolks to no more than 3 per week (egg whites and egg substitutes are fine) and limit shellfish to no more than 12 oz per week. Foods that are also high in cholesterol include liver and other organ meats.
Fruits and Vegetables
Fruits and vegetables are an excellent source of soluble fiber. Use fresh, frozen or low-sodium fruits and vegetables without added sauces. Fruits and raw vegetables with low-fat dips are great choices for snacks
Dairy Products
Dairy products are a good source of protein. Choose 2 percent, low-fat or fat-free dairy products. Choose cheese that has 3 or fewer grams of fat per ounce. Low-fat or fat-free yogurt may be high in added sugars and therefore should be consumed in moderation.
Oil/Fats
Olive oil and canola oil are the best choices for cooking. Other good choices are safflower oil, corn oil, soybean oil, cottonseed oil, sunflower oil and peanut oil. Nuts including walnuts, almonds, and pistachios are good snack choices. However, they are high in calories and therefore should be consumed in moderation (about 1 oz four to five times a week).
Food Certification Program
The American Heart Association (AHA) has created a Food Certification Program to provide consumers with an easy way to identify heart-healthy foods. Products that contain a heart checkmark on the packaging meet the AHA criteria for saturated fat and cholesterol for people over age 2.
References
- Albert, C.M. et al., Fish Consumption and Risk of Sudden Cardiac Death, Journal of the American Medical Association, 1998
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