Cardiovascular disease is the number one killer in United States. High blood pressure, high cholesterol, diabetes, obesity, inactivity and smoking are risk factors for heart disease. Following a heart-healthy diet and making significant lifestyle changes can reduce the risk of developing heart disease or slow its progression. Altering eating habits to include heart-healthy choices can be beneficial to your overall health.
The DASH Diet
Dietary Approaches to Stop Hypertension (DASH) is an eating plan developed by the National Heart Lung and Blood Institute (NHLBI) to reduce high blood pressure. The diet is based on a 2,000 calorie diet, although 1,600, 2,600 and 3,100 calorie plans are available depending on a person's energy needs. Sodium content is limited to 2,300 mg per day, but reducing your intake to 1,500 mg per day has greater results on lowering blood pressure. The diet emphasizes minerals, fiber and protein. Saturated fat, trans fat and cholesterol are limited to follow heart-healthy guidelines. The diet is rich in whole grains, fruits and vegetables, lean meat, fish, low- and no-fat dairy, nuts and legumes. The NHLBI recommends combining the DASH eating plan with physical activity to lose weight for the long term.
Heart Healthy Diet
The NHLBI's Heart Healthy Diet is an eating plan that focuses on reducing blood cholesterol and minimizing the risk of developing heart disease. The diet is healthy for people over the age of 2 years old, regardless of heart health. Guidelines recommend that less than 30 percent of calories come from fat and that saturated fat intake be between 8 and 10 percent of total calories. Dietary cholesterol is limited to 300 mg a day. Sodium intake should be less than 2,400 mg per day. Energy recommendations vary based on height, weight, sex and activity level of an individual.
2 Gram Sodium Diet
A 2 gram sodium diet (2,000 mg) is a diet typically prescribed by doctors for patients suffering from high blood pressure or cardiac issues. Sodium causes the body to retain fluid, which can increase strain on the heart. Examples of high-salt foods include prepared soup, frozen foods, cheese, canned foods and fast foods. The use of table salt is not recommended. Instead, you are encouraged to flavor food with fresh herbs, spices or lemon. The 2 gram sodium diet encourages a variety of healthy foods including whole grains, fruits, vegetables, low- and non-fat dairy products, lean meat, fish and poultry.
