Even if you don't have cardiovascular health issues, following a heart-healthy diet can improve your overall health. Indeed, you can control some risk factors for heart disease, such as obesity and high blood pressure, by making good diet choices. The Centers for Disease Control and Prevention estimate that, as of 2010, one-third of American adults have high blood pressure, a risk factor heart disease. Heart disease, meanwhile, is the leading cause of death in the United States. While you cannot cure high blood pressure, you can control it with a heart-healthy diet. Consult your doctor before beginning any new diet, and about any potential heart health conditions.
Benefits
The primary benefit of a heart-healthy diet is reducing your risk for cardiovascular disease. If your lifestyle can prevent high blood pressure, you can avoid the unpleasant side effects of heart medications. Some drugs such as ACE inhibitors can cause dizziness or weight gain, the Drugs.com website explains. When you cook following the principles of a heart-healthy diet, you are in control of ensuring that you and your family are getting a good meal.
Features
One of the guiding principles of a heart-healthy diet is limiting your intake of saturated and trans fats, explains the American Heart Association. Doing so will compel you, when grocery-shopping, to read product labels to avoid trans fats. When cooking at home, use monounsaturated fats such as olive or canola oil rather than butter or lard in your recipes. Your meals should also include plenty of fresh fruits and vegetables as well as whole grains and lean meats.
Sodium Intake
Your heart-healthy diet should also limit your sodium intake. If your diet is high in processed or prepared foods, chances are your salt intake far exceeds the recommended 2,300 milligrams daily: The Centers for Disease Control and Prevention estimate that Americans consume about 3,436 mg of salt each day. Salt causes your body to retain water, which will ultimately increase your blood volume. Higher blood volume means that your heart must work harder, leading to a rise in blood pressure.
Food Preparation
You will need to carefully consider the method of preparation for your foods. If you choose heart-friendly foods then fry them in butter, you have defeated the purpose of a heart-healthy diet. Roasting, baking and steaming will not add fat to your diet. When seasoning your foods, opt for alternatives to salt such as spices and fresh herbs.
Guidelines
The Dietary Approaches to Stop Hypertension, or DASH, diet will provide you with specific guidelines for creating your own heart-healthy diet. This diet plan is recommended by the American Heart Association and National Heart, Lung and Blood Institute. You can lower your blood pressure within 14 days of following the diet, allowing you to quickly enjoy its health benefits.
References
- Centers for Disease Control and Prevention: High Blood Pressure Facts
- Centers for Disease Control and Prevention: Leading Causes of Death
- Drug.com: Lisinopril
- American Heart Association: Managing Blood Pressure with a Heart-Healthy Diet
- Centers for Disease Control and Prevention: Americans Consume Too Much Sodium (Salt)
- "Principles of Anatomy and Physiology"; Gerard Tortora et al.; 2005
