Helpguide.org states that while heart disease is the number one killer of men in the United States, following a heart-healthy diet can reduce the risk of heart-related death by 80 percent. Choosing a heart-healthy diet is a process, one that should be incorporated over time and as part of a heart-healthy lifestyle. You may want to meet with your physician or nutrition professional to map out the best diet for your current health and nutritional needs.
Healthy Fats
There is a distinction between the types of fats found in foods; some fats are good for your heart and others are not. Saturated fat is not heart-healthy. Saturated fat is found in fried foods, bacon, fatty red meats, butter and ice cream. EatRight.org recommends that men do not consume more than ten percent of their total daily calories from saturated fat.
Alternately, choosing foods rich in unsaturated fat is a heart-healthy option. These fats help protect the heart and are found in healthy foods like avocados, nuts, salmon and olive oil. Omega-3 fats, another type of unsaturated fat, are also heart-healthy and are found in fatty fish like salmon, herring, tuna and mackerel. EatRight.org suggests men eat two 6-ounce portions of fatty fish per week.
Fruits and Vegetables
Plant-based foods like fruit and vegetables are rich in nutrients and fiber, which are beneficial to the heart. The American Diabetes Association recommends eating a rainbow of fruits and vegetables, incorporating different colors of fruits and vegetables into your diet for optimum nutrition. Fresh, frozen or canned fruits or vegetables are acceptable, however it is important to watch out for processed produce that may contain added fats or sodium.
Whole Grains
Foods made with whole grains provide added fiber, which is heart-healthy because it may help lower cholesterol levels, according to EatRight.org. Whole grains include brown rice, wheat, corn, quinoa and millet. Cereals, breads and pastas made with whole grains are heart-healthy choices. Helpguide.org recommends skipping refined rice or breads or pastas made with white flour as these contain less benefits over a choice made with whole grains.
Low Sodium Foods
Sodium plays an integral role in heart health. Too much sodium, however, can raise blood pressure levels and harm the heart. Choosing foods naturally low in sodium is a heart-healthy choice. Processed foods may contain added sodium, such as canned soups, processed vegetables, condiments and snacks. Rinsing canned foods, like canned vegetables, under running water helps remove some added salt before preparing. You may also choose low-sodium options for many prepared foods. Using fresh herbs or non-sodium spices in place of sodium also helps keep sodium intake to a minimum.
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