Eighty percent or more of all heart disease is preventable, as explained by RD411.com. The American Heart Association, or AHA, has established dietary guidelines based on research that has shown diet plays a key role in preventing heart disease. A heart-healthy diet is recommended for all Americans to prevent heart disease. A heart-healthy diet is rich in fruits, vegetables, whole grains and low-fat proteins, with most foods low-sodium, low in saturated fat, low in trans fat and low in cholesterol, with alcohol allowed in moderation.
Healthy Fat
Healthy types of fat in the diet are recommended for heart disease prevention.The AHA recommends oily fish such as herring, mackerel, albacore tuna, sardines and salmon at least twice a week. This is because of the content of omega-3 fatty acids present in oily fish. Omega-3's assist with removing unhealthy types of fat such as cholesterol, triglycerides and saturated fat. Other healthy oils to include flaxseed, walnut, olive, canola and soybean oils.
Low-Salt Foods
The National Heart, Lung and Blood Institute recommends 2,400 mg of sodium or less per day to prevent heart disease. The way to do this is to eat foods in their freshest state possible. This means limiting canned, boxed and prepared foods; cured and processed meats such as bacon, salami and sausage; and seasoning packets. Instead, season with herbs, spices, lemon juice and lime juice; eat fresh food; and remove the salt shaker from the table.
Whole Grains
The AHA encourages people to choose a diet rich in whole grains and high in fiber, in which 25 to 35 g of fiber is consumed each day. This is achieved by reading labels and looking for 100 percent whole wheat, as well as whole grains in the ingredient list when the list is available. Examples of whole grains include quinoa, millet, buckwheat, spelt, bran, bran cereals, oats, oatmeal and whole grain cereals.
Fruits and Vegetables
A study in the 2001 "American Journal of Clinical Nutrition" finds that a diet rich in fruits and vegetables decreases the risk for heart disease. The researchers assessed the effect of a diet high in fruits and vegetables on cholesterol levels, which improved significantly, thus reducing risk for heart disease. Recommended fresh fruits and vegetables include berries, apples, oranges, bananas, grapefruit, mangoes, pineapple, spinach, peppers, squash, carrots, asparagus and zucchini.
References
- "Circulation"; "Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement From the American Heart Association Nutrition Committee"; Lichenstein et al; 2006
- National Heart Lung and Blood Institute: How You Can Lower Your Cholesterol Levels
- RD411: Heart Healthy Eating Guide
- "American Journal of Clinical Nutrition"; "Effects on Blood Lipids of a Blood Pressure--Lowering Diet: The Dietary Approaches to Stop Hypertension (DASH) Trial"; Obarzanek et al; 2001
