A healthy diet can help protect you against heart disease, the leading cause of death in the United States. A healthy diet includes fruits, vegetables, whole-grains, nuts, seeds, beans, lean meats, fish, eggs, low-fat dairy products and healthy oils. Carbohydrates are an important part of a healthy diet, but choosing the right carbohydrates is an important step in protecting your heart. A recent study published in the "Archives of Internal Medicine" suggested that women who eat carbohydrates with a high-glycemic index have a significantly higher risk of developing heart disease. These are typically processed and refined carbohydrates, such as white bread, white flour, crackers, cookies, cake, candy, sugar-filled beverages and other snack foods.
Vegetables
A diet rich in vegetables is protective against heart disease. Vegetables are rich in fiber, vitamins, minerals and most are low in carbohydrates. Some starch vegetables, such as potatoes and corn, have a higher carbohydrate content but are still healthy foods. What is important is the ingredients you add to your foods. Instead of topping a potato with butter and sour cream, try adding low-fat shredded cheese, salsa, grilled bell peppers and avocado. Make it a goal to fill half your plate with vegetables at each meal.
Fruits
Fruits are packed with vitamins, minerals, fiber and naturally occurring carbohydrates in the form of fructose. A diet rich in fruits can be protective against heart disease. Always have fruit available at home and at work to snack on. For example, keep oranges, bananas and avocados on the counter, berries, tomatoes and cut-up melons in the fridge, and frozen fruits in the freezer for smoothies. Make it a goal to eat a minimum of three servings of fruit each day. Avoid fruit products that have added sugars, such as fruit-flavored snack foods, some dried fruits and juices.
Dairy
Some dairy products, such as milk and yogurt, contain lactose, a naturally occurring carbohydrate. It is important to watch for dairy products that contain significant amounts of added sugar, such as certain brands of yogurt, sweetened milk and ice cream. It may seem healthy to give your child strawberry milk but the sugar content makes it comparable to that of drinking a soda.
Whole Grains
A diet high in refined grains has been linked with a heightened risk of heart disease, which is in part due to the fact that these grains have been stripped of their vitamins, minerals, fiber and antioxidants. Replace the refined grains in your diet with whole grains, such as brown rice, barley, oats, bulgur, corn, millet, quinoa and spelt.
