Heart disease kills more men and women in the United States than any other chronic illness, according to the American Heart Association. Making healthy food choices is one step you can take to improve your heart health. The diet encourages you to limit your intake of saturated fat and salt and select more fresh, high-fiber foods such as fruits, vegetables and whole grains.
Breakfast
A heart-healthy diet should include 4.5 cups of fruits and vegetables and at least three servings of whole grains each day. These high-fiber-, low-calorie foods help control your hunger and aid in weight management. Getting to a healthy weight is one of the first things you can do to decrease your risk of heart disease, according to Saint Joseph Healthcare.
Sample heart-healthy breakfast meals include a bowl of unsweetened whole-grain cereal with skim milk and a fresh pear; a bowl of oatmeal with raisins and a container of nonfat yogurt or whole-grain pancakes with light pancake syrup, sliced strawberries and a cup of skim milk. The soluble fiber found in foods like oatmeal and pears can reduce your blood-cholesterol levels and lower your risk of heart disease.
Lunch
Too much salt in the diet increases your blood pressure and can lead to a heart attack or stroke. The American Heart Association recommends that you limit your total sodium intake to 1,500 mg a day. Limit sodium by not adding salt to your meals at the table and use salt sparingly during cooking. In addition, look for foods with less than 140 mg of sodium per serving.
A sample lunch meal for heart disease may include grilled tuna on a bed of mixed greens with low-fat salad dressing, cranberries, walnuts and a whole-grain roll. You can also try a bowl of low-sodium chicken noodle soup with whole-grain crackers, a tossed salad with low-fat salad dressing and a fresh apple. Non-meat meals also make a heart-healthy choice and may include a whole wheat pita stuffed with hummus, lettuce and tomato, served with fresh fruit salad and a handful of almonds.
Dinner
The American Heart Association recommends that you limit your intake of saturated fat to less than 7 percent of total calories. A high intake of saturated fat increases your blood cholesterol levels. Animal products, such as meat and milk, are the primary sources of saturated fat in the diet. Choose lean cuts of meat, such as skinless poultry, fish, pork loin and top sirloin, and low-fat and nonfat dairy products to limit your saturated fat intake.
Sample dinner meals for heart disease include grilled chicken breast with roasted potatoes and roasted Brussels sprouts and carrots; broiled salmon with wild and brown rice, green beans and a tossed salad with low-fat salad dressing or lean pork chop with mashed potatoes made with skim milk and margarine, applesauce and steamed broccoli.
