What you eat affects your heart and your cardiovascular system more than you might realize. Not only does fat and cholesterol play a role in heart health, but the amount of salt in the food you eat also is directly related to your blood pressure. Choosing healthy foods and cooking your foods in a healthy way can help you maintain a healthy heart and help prevent serious cardiovascular disease and conditions.
Limit These Nutrients and Foods
When it comes to your heart health, saturated fat, salt and cholesterol are three of the biggest diet culprits you can find. Eating too much food with higher levels of saturated fat and cholesterol has been linked to the build-up of cholesterol in the arteries, which can eventually lead to heart failure. Too much salt in your diet can raise your blood pressure over time, eventually leading to a condition known as hypertension. Limit the amount of fat in your diet to around 65 g per day, with just 20 g coming from saturated fat. Also limit your cholesterol intake to about 300 mg per day, and your sodium to 2,400 mg per day. Limit the amount of red meat you eat, since it has higher levels of saturated fat than other types of meat.
Eat More of These Foods
While some foods may put you more at risk for heart conditions, other foods can put you on track instead for a healthy heart. Fruits and vegetables are high in the types of vitamins and minerals your body needs to maintain a healthy heart. They also contain fiber, which has been linked to heart health. Instead of eating so much animal protein, turn to protein sources like beans and nuts -- they're not only lower in saturated fat, but they also pack a healthy dose of fiber. Increase your intake of fish. It's not only a lean source of protein, but fish like salmon and trout are also is high in omega-3 fatty acids, which may lower your risk for coronary artery disease.
Change How You Cook
Healthy nutrition for your heart isn't just about what you eat. It's also about how you prepare your food. Consider healthier cooking options such as grilling, baking, broiling or poaching your meats instead of frying them. Avoid cooking foods in butter and fat. Instead, use healthy oils like olive and canola oil.
Use Healthy Substitutes
Just because you're caring for your heart doesn't mean you have to avoid your favorite foods. Just use acceptable substitutions. For example, if you enjoy a juicy burger every now and then, switch from the regular red meat of ground beef and try turkey burgers instead. Switch out your whole milk and regular cottage cheese and yogurt for the low-fat or fat-free versions. You'll reduce the amount of saturated fat you consume in the process, which is always good for your heart.
