Once you have had a heart attack, your risk of having another heart attack is high unless you make changes to your lifestyle and diet. According to the American Heart Association, one of the best ways to reduce your risk of heart disease is to eat a healthy diet, choosing low-calorie, nutrient-rich foods. There are foods you can add to your diet to help improve your heart health after a heart attack.
Whole Grains
Whole grains foods are packed with vitamins, minerals and fiber that will help reduce your chances of having a second heart attack. The high amounts of fiber contained in whole grain foods can help decrease your risk of cardiovascular disease, when consumed with an overall healthy diet, reports the AHA. The high fiber amounts help to lower your overall blood cholesterol levels. Also, eating whole grains regularly will help you lose weight because you will feel full on fewer calories.
Choose whole grains such as bran, whole grain pasta, quinoa, oats, rye, barley, whole grain cereals and whole grain breads. Eat enough whole grains throughout each day to help your reach your 25 to 35 g of fiber you need each day.
Legumes
Legumes such as beans, nuts and seeds can provide you with a variety of nutrients to help protect you against heart disease. According to the Cleveland Clinic, you should consume at least a ½-cup serving of legumes at least four times a week and eat 5 oz. of nuts each week. Legumes contain heart disease protecting nutrients such as potassium, fiber, protein, iron and B-vitamins and nuts contain vitamins E, zinc, iron and protein, reports the Cleveland Clinic.
Also, eating plant-based proteins, such as legumes, instead of animal-based proteins can help lower your overall cholesterol and saturated fat intake.
Unsaturated Fats
Unsaturated fats are important to include in your diet to maintain your overall heart health. According to the Cleveland Clinic, the omega-3 fatty acids found in polyunsaturated fats can help to lower your triglycerides, protect against irregular heartbeats and lower your blood pressure, all of which will lower your risk of a future heart attack.
Foods high in these healthy fats include flaxseed, walnuts, olive oil, corn oil, sunflower oil, avocados and fatty fish.
Baked, Grilled or Steamed Foods
When choosing your meats, plant-based proteins or vegetables, avoid those that are fried, crispy or pan-fried. Choosing foods that are prepared in healthier ways will help decrease your calorie intake and help you avoid unhealthy saturated fat or trans fat.
Produce
Fruits and vegetables are especially important for a heart healthy diet. Increase your vegetable and fruit intake after a heart attack; this will boost the amount of protective vitamins, minerals and fiber you consume. Also, eating an abundance of vegetables and fruits will help to fill you up and achieve a healthy weight, which will reduce your risk of future heart attacks. Stick to plain vegetables and fruits or those seasoned with a small amount of healthy oil and/or spices. Avoid vegetables that have been flavored with high calorie dips or spreads. The Cleveland Clinic suggests eating at least seven servings of fruits and vegetables each day.
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