Heart disease is the leading killer of Americans, according to the Centers for Disease Control and Prevention, causing one in four adult deaths. Fortunately, lifestyle changes, especially a healthy diet, can combat heart disease. Whether you have heart disease or want to prevent it, a diet rich in fresh produce and fibrous grains, and low in bad fats and refined grains will boost heart health considerably.
Grains
The grains you choose to eat have implications for your heart's health, according to the National Institutes of Health. The NIH recommends that your diet emphasize low-fat whole grains and minimize the intake of heavily processed grains.
Whole grains include whole-wheat pasta, bulgur wheat, and brown rice. White bread, cookies and rice cakes are examples of highly refined grains. Also, grains like those in crackers and butter rolls can contribute to heart disease risk due to the bad fats they contain.
Protein
Protein choices play a significant part of a heart-healthy diet. The NIH claims low-fat protein sources, such as poultry, beans and eggs, are ideal choices.
On the other hand, you should limit fatty meats like steak, duck and organ meat.
To minimize heart disease risk, eat no more than 6 oz. of any type of meat, the equivalent of about a deck of cards, per day.
Cholesterol
The cholesterol in the foods you eat partially dictates the cholesterol in your blood, according to the Mayo Clinic website. It recommends limiting your cholesterol intake to 300 mg per day if you do not have pre-existing heart disease, or 200 mg if you already have high LDL cholesterol.
Only animal products contain cholesterol. Limit egg yolks, a well-known source of cholesterol, to four per week, according to the NIH. Other foods high in cholesterol include red meat, whole milk and butter.
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Sodium
Sodium is the primary component of salt, and you should limit it in a healthy diet. The NIH recommends that you restrict your total sodium intake to less than 2,400 mg per day.
The primary source of sodium in the diets of most Americans doesn't come from the saltshaker, but in processed foods, according to the Mayo Clinic. In fact, more than 75 percent of our sodium intake comes from processed foods like frozen dinners, canned vegetables and packaged snacks.
Dietitian
If your diet needs a tune-up, it may be beneficial to speak with a registered dietitian. The dietitian can personalize heart-healthy dietary recommendations to your health needs and lifestyle.
