A heart-healthy diet isn't just for people who have heart disease, it can be healthy in other ways, such as delaying or preventing the onset of diabetes, heart disease and some kinds of cancer. Drastic, sudden changes to you and your family's diet probably won't be met with complete acceptance, so consider making small changes over time. Gradually introducing meals that contain healthier food choices can help you enjoy the foods you eat and make it more likely that you'll stick to healthy eating.
Step 1
Decrease your reliance on unhealthy sources of fat, mainly saturated fat that occurs in red meat, butter and shortening. Unsaturated fats like olive oil, canola oil, nuts and seeds help lower your cholesterol and protect your heart from cardiovascular disease. Eat fatty fish like salmon or mackerel twice a week to add heart-healthy omega-3 fatty acids, an unsaturated fat with many health benefits.
Step 2
Switch from red meat and dark meat poultry to healthier forms of protein. Lower-fat proteins, such as egg whites, white meat poultry and fish such as cod, have a healthier fat-to-protein ratio. Add a vegetarian dinner once or twice a week.
Step 3
Include a source of fresh or frozen fruits and vegetables at every meal. They are rich in dietary fiber, vitamins and minerals. Choose and use a wide variety of fruits and vegetables. Pay particular attention to color, an indication of the most prevalent nutrients in vegetables and fruits.
Step 4
Emphasize whole grain products, rather than white flour, highly processed, low- or no-fiber foods. Substitute whole grain cereals for commercial, sugar-laden cereals that don't contain fiber. Introduce more fiber into your diet slowly by adding it to one main meal for a week, then a second meal for a week and, finally, eat a whole grain product with every meal.
Step 5
Add sodium-free or low-sodium spice mixes or condiments to your foods for flavor instead of salt or products high in sodium. Salt is a significant contributor to chronic illnesses, such as high blood pressure and heart disease. You get ample amount of this mineral from foods without adding more. Check nutrition labels for how much sodium a product contains. Consume no more than 2,000 mg sodium daily.
Tips and Warnings
- Speak with your doctor before making significant changes to your diet. Always incorporate a program of physical activity into a plan for healthy eating, for best heart-healthy results.
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