Creating a diet for a healthy heart involves limiting unhealthy fats that can increase cholesterol levels. Excess cholesterol in the bloodstream can clog the arteries and interfere with blood flow to the heart, resulting in heart disease. A certain amount of fat helps the body with energy and muscle function. The body produces the necessary fats for those purposes. Too many saturated and trans fats from food raise your blood cholesterol. Dietary changes can improve your heart health.
Limit Saturated Fats
Saturated fats raise low-density lipoprotein, or LDL, cholesterol in the blood. LDL cholesterol builds up on the walls of the arteries to decrease blood flow to the heart. Saturated fats come mainly from meat, poultry with skin, fish and dairy products. You can limit your fat intake and get protein from these foods by choosing lean meats, skinless poultry and low-fat or fat-free dairy products. Fish usually has less saturated fat than meat and poultry, according to the National Cholesterol Education Program. Salmon, tuna, mackerel and herring contain omega-3 fatty acids, which help to lower harmful cholesterol.
Avoid Trans Fats
Avoid or eliminate trans fats in your diet. Trans fats not only increase LDL cholesterol, but also lower healthy high-density lipoprotein, or HDL, cholesterol. HDL picks up excess cholesterol in the bloodstream and carries it to the liver for disposal, the Harvard School of Public Health explains. Manufacturers use trans fats in processed foods and fried foods for restaurants to make the foods last longer. Many commercially baked goods contain trans fats. Check food labels for items that contain no trans fats.
Fruits and Vegetables
Fruits and vegetables, low in fat and calories, have rich amounts of fiber, vitamins, minerals and other substances that may help prevent heart disease, MayoClinic.com notes. When you include more fruits and vegetables in your meals, it lessens the temptation to eat high-fat foods. Choose fresh, canned or frozen fruits and vegetables. Avoid vegetables with creamy sauces, fried vegetables or canned fruit in syrup or with added sugar. Avoid coconut, which contains saturated fat.
Whole Grains
Whole grains contain fiber and nutrients that help normalize blood pressure and prevent heart disease. Whole-grain foods contain more nutrients and fiber than refined grains. Enjoy whole-grain, whole-wheat or multigrain bread, whole-wheat flour, high-fiber cereal, whole-grain pasta, oatmeal, brown rice, barley and buckwheat. Whole-grain flaxseeds have fiber and omega-3 fatty acids. Use ground flaxseed over hot cereal, yogurt or applesauce.
