Eating healthy reduces the risk of heart disease, heart attack and stroke. A wholesome diet also lowers the risk of high cholesterol, high blood pressure and obesity, conditions that can lead to heart disease. The right foods for a nutritious diet are also tasty. You won't miss eating unhealthy foods once you make healthy eating a regular routine.
Garden Benefits
Fruits and vegetables play a major role in a heart-healthy diet, according to MedlinePlus, which recommends eating five or more servings a day. Low in fat and cholesterol, these natural foods also contain rich sources of fiber, vitamins and minerals. Fruits and vegetables contain substances that may help prevent heart disease, according to the MayoClinic website. Choose fresh or frozen products, low-sodium canned vegetables and canned fruits packed in juice or water. Avoid fried or creamy vegetables, fruit canned in heavy syrup and frozen fruit with sugar added.
Whole Grains
Whole grains contain fiber and other nutrients to help regulate blood pressure and lower heart disease risk. Good sources of whole grains include whole-wheat breads and pastas, high-fiber cereals, oatmeal, brown rice, barley and ground flaxseed, MayoClinic states. Avoid refined grains, such as white bread, muffins, corn bread, doughnuts, granola bars, cakes, pies and buttered popcorn.
Lean Protein
Lean meat and poultry without the fatty skin work well in a heart-healthy diet to get a rich supply of protein. Trim all visible fat from meat before cooking. Bake, broil or grill meats and poultry instead of frying. MedlinePlus suggests using less meat in meals or not having meat in a meal a few times a week. Alternative sources of protein include beans, peas and lentils.
Meat Substitutes
Fish rich in omega-3 fatty acids help prevent heart disease by lowering fatty triglycerides in the blood, MedlinePlus says. Salmon, mackerel and herring contain high amounts of omega-3 fatty acids. The American Heart Association recommends eating fish with fatty acids at least two times a week. You can also get these valuable fatty acids from walnuts, soybeans, flaxseed and canola oil.
Avoid Certain Fats
Limiting or avoiding saturated fats and trans fats when cooking helps prevent heart disease. These fats raise unhealthy cholesterol levels that can narrow the arteries and interfere with blood flow to the heart. Limit butter, lard, bacon fat, gravy, cream sauces, chocolate and coconut, palm, cottonseed and palm kernel oils, MayoClinic states. Many processed foods contain trans fats. Check food labels and choose products without trans fats. Unsaturated fats help lower total cholesterol. They include olive and canola oils, margarine without trans fats and cholesterol-lowering margarine.
