A diet that keeps your blood cholesterol low and helps you maintain a healthy weight will reduce your risk of heart disease. A heart-healthy diet includes eating a variety of nutritious foods every day, the American Heart Association says. Wholesome foods taste great, make you feel healthier and contain nutrients to stop heart disease.
Fiber
The low calories and high fiber found in fruits and vegetables make them excellent foods for a healthy heart. They also contain plenty of vitamins and minerals. Nutrients in fruits and vegetables may help prevent heart disease, according to MayoClinic.com. Eating these plant foods leaves you less likely to eat high-fat foods. Fresh or frozen products, low-sodium canned vegetables and canned fruit packed in juice or water make the best choices. Avoid vegetables with creamy sauces, fried vegetables, canned fruit in syrup, frozen fruit with added sugar and coconut.
Filling Foods
Whole grains make you feel full without the discomfort or gas caused by fatty foods. Like fruits and vegetables, you won't feel the need to eat unhealthy snacks after consuming grains. Whole grains contain plenty of fiber, iron and B vitamins. They help regulate blood pressure to support the heart, MayoClinic.com points out. Whole-grain bread and pasta, oatmeal, whole-wheat flour, high-fiber cereals, brown rice, barley and ground flaxseed provide you with the full benefits of whole grains. Avoid refined grains, such as white bread and flour.
Hearty Protein
The heart relies on protein, which builds and repairs tissues throughout the body and contributes to the health of blood. Choose low-fat options to get your protein. Meat, poultry and fish offer lots of protein. Eat no more than 6 oz. of these foods, MedlinePlus advises. Trim all visible fat from meat before cooking. Cook and eat poultry without fatty skin. Bake, broil or grill instead of frying. Dairy products provide protein. Choose low-fat or fat-free milk and milk products and use no more than four egg yolks a week.
Fat Limits
Saturated and trans fats raise blood cholesterol levels that can build up plaque and narrow the arteries to cause heart disease. Foods containing saturated fats include meats, whole milk, cream, ice cream, butter and lard. Choose low-fat versions of these foods. The American Heart Association recommends eating no more than 7 percent of total calories from saturated fat each day. Trans fats come from processed foods, such as cookies, cakes and french fries. A tip-off is the ingredients list, if it's packaged food. Look for terms such as "partially hydrogenated" or "hydrogenated" on the label. Limit trans fat intake to no more than 1 percent of total calories a day.
Healthy Alternatives
Polyunsaturated and monounsaturated fats may help reduce blood cholesterol, the American Heart Association says. Nuts, seeds and soy as well as corn, safflower and sesame seed oils contain polyunsaturated fats. Olive, canola and peanut oils and avocados contain monounsaturated fats. These unsaturated fats can replace saturated fats when preparing food.
