Choose the right types of foods and it is possible to take charge in the fight against heart disease. The right food choices can circumvent the need for medication or even surgery in more extreme cases. While it is impossible to choose the right parents and family health history, other lifestyle choices such as limiting unhealthy foods and increasing one's exercise activities are doable.
Healthy Fat
A certain amount of fat intake is necessary for processing fat-soluble vitamins like A, K, D and E. But by steering clear of saturated fats, the build-up of unhealthy cholesterol that can cause circulatory blockage is less likely. Harvard School of Public Health states that choosing fish and poultry over red meat, good amounts of protein can be taken in without as much fat. A 6-oz. portion of salmon has almost as much protein as the same amount of porterhouse steak, but with a quarter of the saturated fat. Cook with olive oil or canola oil rather than lard or butter to lessen saturated trans fats. Avoid bacon fat, gravies and cream sauces as well.
Produce
Fitting in plenty of fresh fruits and veggies will help stock up on a variety of vitamins and minerals with very low fat content. MayoClinic.com states that by starting a shopping trip in the fresh produce aisle, the choices for heart-healthy salads, snacks and side dishes is much more likely. Avoid processed snacks or fruit juices with added sodium and sugars that help add unnecessary weight to the body. Get fruits and veggies from each color group to help make sure that all the vitamins, minerals and healthy nutrition are present.
Whole Grains
Whole grain foods are more heart-healthy than processed and milled grain foods. Getting the entire kernel in whole grain breads and cereals assures proper dietary fiber and the nutrients that help regulate blood pressure and heart health according to MayoClinic.com. Besides whole wheat bread, oatmeal and brown rice, other good choices are whole grain pasta, buckwheat and flax seed. Avoid refined, white breads and processed cereals. Even if they are enriched with iron and B-complex vitamins lost in the milling process, they still lack dietary fiber for good digestion.
Steer Clear of Sodium
Processed foods like canned soups and veggies tend to contain more salt than is heart-healthy. Excess salt can increase blood pressure which is a risk factor in cardiovascular disease according to MayoClinic.com. Any processed foods, whether canned or frozen, are likely to contain more than the recommended daily amounts of sodium, which is only about 2,300 milligrams or about 1 tsp. total. Fresh fruits, veggies, fish and poultry are all better choices than prepared, frozen or canned dishes with their added sodium content.
Discretionary Dieting
Think before chowing down to keep heart-healthy eating interesting with low-key lifestyle changes that can be kept up over time. Limit proportion sizes so that each flavor and dish can be enjoyed without over-indulging. MyPyramid.gov states that discretionary calories can be used for an occasional treat or increase in carbohydrate intake to keep from feeling cheated and derailing a diet. If a total of 2,600 calories per day is a goal, by shifting 200 or 300 calories from protein to carbs or even the fat of a snack, the total intake can remain the same with still getting a break from the routine.
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