Your heart supplies the rest of your body with oxygen. If clogged arteries or high blood pressure prevent your heart from functioning properly, your risks for heart attack, stroke and heart disease increase. A healthy diet, limited in particular foods, is one of the best tools for preventing heart disease, according to the American Heart Association. Regular exercise and not smoking are also important. For best results, seek specified guidance from a health care professional.
Saturated Fat
A diet rich in saturated fat can raise your cholesterol and blood pressure and affect overall heart health. The American Heart Association recommends limiting your saturated fat intake to no more than 7 percent of your total daily calories. Foods rich in saturated fat include ground beef, steak, organ meats, bacon, sausage, dark-meat poultry and poultry skin, butter, coconut oil, whole milk, heavy cream and high-fat cheeses, such as cheddar and brie. Avoid foods that contain multiple sources of saturated fat, such as cheeseburgers, meat dishes prepared with creamy sauces and meat-topped pizza, in particular.
Trans Fats
Trans fats are fats produced through a process in which hydrogen is added to vegetable oil to make a solid-form, longer-lasting fat. Trans fats are considered more harmful than saturated fat because in addition to increasing your low-density lipoprotein, or "bad," cholesterol, trans fats reduce your high-density lipoprotein, or "good," cholesterol. To keep your trans fat intake low, avoid commercially prepared chips, pretzels, crackers, pastries and cookies, fast food and all foods that list hydrogenated or partially hydrogenated vegetable oil as an ingredient. The American Heart Association advises limiting your trans fat intake to no more than 1 percent of your total daily calories.
Salty Foods
Salt, or sodium, is used to enhance the flavor of foods and as a food preservative. Limiting your salt intake to 2,300mg per day, the amount found in 1 tsp., is a significant aspect of a heart-healthy diet, according MayoClinic.com. Limiting your intake of obvious sources of salt, such as table salt, potato chips and french fries, is a positive first step. Other less apparent sources of salt include canned soup, frozen meals, tomato juice, frozen chicken patties, chicken nuggets, gravy mixes, processed meats and cheeses, and condiments, such as soy sauce and ketchup. Adapting to a natural foods diet and checking food packaging for sodium content can help you manage your sodium intake.
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