Knowing which foods to eat can help you prevent or manage heart disease, the leading killer of both men and women in the U.S. Along with regular exercise and maintaining a healthy weight, the foods you eat are a vitally important part of protecting heart health. Choosing a heart-healthy diet can lower your risk of heart attack or stroke by as much as 80 percent, according to HelpGuide.org.
Healthy Fats
Unsaturated fats are an essential part of a heart-healthy diet. Healthy fats, which should contribute about 30 percent of the calories to your diet, lower harmful LDL cholesterol, raise protective HDL cholesterol, control inflammation, reduce blood pressure and lower the risk of heart disease, the Harvard School of Public Health says. Foods rich in monounsaturated fats include avocado, olive and canola oils, pumpkin and sesame seeds, olives and nuts, including walnuts, almonds, pecans and hazelnuts.
Omega-3 Fatty Acids
Fatty fish -- sardines, wild-caught salmon, herring, mackerel and trout -- are rich in omega-3 fatty acids, essential fats that protect against heart disease and stroke. Omega-3 fats are also found in ground flaxseeds, canola oil, walnuts and some green vegetables, although it is not known if they are as effective as those in fish. Most Americans don't get enough omega-3 fats from their diets. Include one source of these protective fats in your diet every day.
Low-fat Proteins
Limit protein foods high in saturated fats -- which raise cholesterol and contribute to heart disease -- such as butter, full-fat dairy products, bacon, fatty or marbled red meat, cold cuts, hot dogs and sausages. Instead, choose skim or 1 percent milk, fat-free or low-fat cheese, yogurt and other dairy products, skinless poultry, beans, lean ground meats and egg whites or egg substitutes.
Limited Salt
Eating too much salt can lead to high blood pressure, a risk factor for heart disease. Limit your sodium intake to 2,300mg -- about 1 tsp. -- or less per day, according to the American Heart Association. Canned and processed foods typically contain a lot of salt, so buy low-sodium products or cook your own foods. Purchase low-sodium soy sauce and tomato juice, and avoid adding salt to your foods. To add flavor without sodium, use herbs, spices and salt substitutes.
Fruits and Vegetables
Fruits and vegetables are heart-healthy foods that are high in fiber, low in calories and good sources of vitamins and minerals. They're rich in folate, a B vitamin that reduces the level of an amino acid in your blood that damages the lining of blood vessels when present in excess. Lentils, asparagus, beans and spinach are plant sources of folate.
Whole Grains
Avoid refined grains, such as white flour, white rice, donuts, cakes, cookies and processed cereals. Refined grains are low in fiber and are rapidly converted to sugar during digestion, causing sharp spikes in blood sugar and insulin linked to heart disease, obesity and type 2 diabetes, according to the Harvard School of Public Health. Whole grains are digested more slowly and keep blood sugar and insulin levels steady. Whole-grain foods include steel-cut oatmeal, barley, bulgur, quinoa, brown rice and whole-grain bread, pasta and crackers. Read the ingredients on products claiming to be whole grain, and look for a whole grain -- such as whole wheat or whole rye -- listed first.
References
- MayoClinic.com: Heart-Healthy Diet: 8 Steps to Prevent Heart Disease
- HelpGuide.org: Heart Healthy Diet Tips Eating to Prevent Heart Disease and Boost Heart Health
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- FamilyDoctor.org: Homocysteine
- Harvard School of Public Health: Ask the Expert: Omega-3 Fatty Acids
