A heart attack happens when one of the blood vessels that brings oxygen to your heart is blocked. The heart does not get enough oxygen and a portion of it dies. Atherosclerosis can result in a heart attack because the buildup of plaque can block an artery to your heart. Risk factors include a family history of coronary artery disease, diabetes, high blood pressure, smoking, high fat diet and abnormal cholesterol levels. The Therapeutic Lifestyle Changes Diet, also called the TLC Diet, can help to improve your cholesterol levels and improve your overall health after a heart attack.
Low in Fat and Cholesterol
The TLC diet is low saturated and trans fats and cholesterol. The total amount of fat you eat should be 25 to 35 percent of your total calories. No more than 7 percent of your calories should come from saturated fats. Saturated fats are found in foods such as fatty meat, bacon, sausage, whole milk and butter. Trans fat intake should be kept to an absolute minimum. Avoid stick margarine, shortening, fried foods and packaged foods containing hydrogenated oils. Cholesterol consumption should be less than 200 mg per day on the TLC diet. Cholesterol can be found in foods such as egg yolks, fatty meats, whole milk and cheese.
Heart Healthy Fats
Monounsaturated and polyunsaturated fats can help to reduce cholesterol levels and reduce heart disease. Your intake of monounsaturated fats can be as high as 20 percent of your total calories. Your intake of polyunsaturated fats can be as high as 10 percent of your total calories. Increase your consumption of healthy fats by choosing liquid vegetable oils, margarine low in trans fats and nuts. Another heart healthy fat that should be eaten are omega-3 fatty acids. Omega-3 fatty acids can be found in walnuts, canola oil, salmon and tuna. Aim to eat fish at least twice per week.
High-fiber Diet
A diet high in fiber is important for heart health. Aim for 20 to 30 g of dietary fiber each day. Fresh fruits and vegetables, beans and whole grains are all great sources of fiber. Aim to eat at least five servings of fruits and vegetables each day. When choosing frozen or canned vegetables, make sure they have no added salt or fat. Aim to eat at least 3 oz. of whole grains per day. Choose whole grain breads, cereals, pasta and rice.
Weight Loss
If you are overweight or obese, you will need to lose weight to reduce your risk of further heart disease complications. You should aim to lose no more than 2 lbs. per week. Reducing your caloric intake and increasing physical activity will help you to achieve your weight loss goal. Pay attention to food labels for calorie information and record what you eat daily to monitor your intake. Physical activity can include heavy cleaning around the house, brisk walking or playing sports. Make sure to speak with your doctor before you become physically active.
References
- MedlinePlus: Heart Attack.
- The National Cholesterol Education Program: Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) -- Final Report
- "Nutrition Care Manual by the American Dietetic Association"; Heart Attack Nutrition Therapy; 2009.
