Diet Tips For A Healthy Heart

The most common disease of the heart is coronary artery disease caused by high cholesterol plaques in the arteries. In fact, heart disease due to high cholesterol is the No. 1 cause of death in the U.S., according to the Centers of Disease Control and Prevention, and high cholesterol occurs in 16 percent of the adult population. Modifying your diet to lower cholesterol is the mainstay of a healthy heart diet.

Fats

In order to lower cholesterol, limit saturated fats and trans fats. Better choices are foods with monounsaturated or polyunsaturated fats. Less than 7 percent of daily calories should come from saturated fat, according to MayoClinic.com. Trans fat calories should be less than 1 percent, if not eliminated entirely. To reduce saturated fat, limit butter, shortening and margarine; take the skin off poultry; eat less red meat; and trim the fat off meat prior to cooking. Good fat choices include cholesterol-lowering margarines, olive oil and canola oil .

Protein

Changing protein choices can help contribute to a heart-healthy diet. Skim milk or low-fat milk are good choices. Dairy products such as low-fat cheese and non-fat yogurt contribute to a healthy diet. Obtain omega-3 oils by eating fatty fish two to three times weekly, which is excellent for the heart. Salmon is especially high in omega-3 oils. Use egg whites instead of whole eggs to significantly impact cholesterol, as the yolk of the egg contains the cholesterol. Legumes, beans, peas and lentils can replace meat protein during the week. For a heart healthy diet, choose veggie burgers or lean meat cuts.

Vegetables and Fruits

Green leafy vegetables that are full of folic acid and other B vitamins are excellent for the heart. MayoClinic.com notes that plant-based foods may prevent heart disease. Fresh or frozen vegetables and fruits are the best choices, as many canned vegetables contain a lot of sodium. Eating fresh fruit provides the heart with antioxidants that protect the coronaries. MayoClinic.com also notes that coconut, vegetables in creamy sauces, and fried or breaded vegetables should be avoided because of high saturated fat content.

Grains

Increase your fiber intake by getting 5g or more per serving of such whole-grain foods as multi-grain cereals, breads and whole-wheat pasta. Foods high in soluble fiber have been shown to help lower cholesterol, according to the American Heart Association. Foods that are high in soluble fiber include oat bran, oatmeal, rice bran and barley. In addition, adding flaxseed to yogurt and cereal adds grains and omega-3 fatty acids into your diet. Avoid foods made of white, refined flour products, such as white bread, cakes, cookies and doughnuts.