Healthy eating not only helps your waistline, but can also help with heart health as well. Changing the way you eat can control some of the risk factors associated with heart disease such as high cholesterol and high blood pressure. In addition, monitoring fat and salt intake can help keep the heart in good working order. While many foods are considered heart-healthy, there are a few that are recommended for a coronary heart disease diet.
Whole Grains
Whole grains are a healthy source of fiber and contain many other important nutrients, including folic acid and iron. According to MayoClinic.com, whole grains may help regulate blood pressure and help keep the heart in good working order. You can increase the amount of whole grains in your diet by changing from white breads to wheat. In addition, many other common foods are jumping on the whole grain bandwagon. These include cereals, pastas and crackers. If you want to include grains easily, add ground flax seed to soft foods or baked items.
Fruits and Vegetables
Fruits and vegetables are not only high in fiber, but also contain many important vitamins and minerals for heart health. Opt for seasonal fruits and vegetables when able. In addition, fresh and frozen fruits and vegetables are preferable to canned or processed varieties. Keeping fruits and vegetables washed and ready for snacking can help you increase your intake and may prevent you from making less heart-healthy choices when it comes to quick meals.
Low-Fat Dairy Products
Opting for low-fat dairy products can help you reduce your fat and cholesterol intake with little impact on nutritional value. Dairy is a rich source of both protein and calcium, both of which are important for heart health. Low-fat yogurts and cheeses make healthy snacks, and switching to reduced fat or skim milk over whole can reduce saturated fats and cholesterol in your diet. If you are hesitant about the switch, try doing it gradually. Start by mixing your regular milk with either skim or 1 percent until a majority of what you use is the lowest fat variety. In addition, Greek yogurts offer a creamier taste without the extra fats. If you can't let go of full-fat cheeses, simply reduce the amount you eat at a sitting.
Lean Meats and Proteins
The American Heart Association recommends choosing leaner meats and poultry for proteins, along with eating fish twice a week, for optimal heart health. In addition, Cleveland Clinic recommends limiting red meat intake to only one serving per week, and eating chicken or fish every other night. When possible, swap egg whites for yolks, or use egg substitutes when baking or cooking.
Occasional Treats
Diet is a four letter word for a reason. However, you don't have to cut out unhealthy food altogether unless advised to do so by your doctor. Your best bet is to moderate and allow yourself a treat from time to time. When indulging in such a snack, however, be mindful of portion size and avoid going back for seconds. Limit unhealthy snacks to special days only such as birthdays or the occasional meal out. This helps you satisfy cravings without endangering your heart.
