Heart disease is a prevalent killer in the United States, and results in large part from diets rich in fat, cholesterol and sugar, combined with inactivity. To lower your risk of heart disease, it is necessary to choose wisely within each food group to make heart-healthy choices. Foods rich in fiber, vitamins and minerals and low in saturated fat, cholesterol and added sugars are the healthiest options.
Grains
Grains are a good source of fiber, particularly whole grains, which have not been through the process of refinement that removes some of the fiber. For example, a slice of whole-wheat bread contains 3 g of fiber, fulfilling about 12 percent of the daily value based on a 2,000-calorie diet. Fiber has been shown to have beneficial effects on blood cholesterol, decreasing "bad" LDL cholesterol. LDL cholesterol increases risk of heart disease, as it may become lodged in the blood vessels.
Fruits and Vegetables
Like grains, fruits and vegetables are also excellent sources of fiber. For example, 1 cup of figs contains 5.5 g of fiber, fulfilling 22 percent of the daily value based on a 2,000-calorie diet. In addition, most fruits and vegetables are naturally high in water and low in calories. They help you to maintain a healthy weight, decreasing your risk of heart disease, which increases with obesity.
Dairy
Dairy products in their natural form are high in saturated fat, which has been shown to increase your risk of heart disease due to their effects on LDL cholesterol. Dairy foods high in saturated fat include whole milk, full-fat cheese and full-fat ice cream. To protect the heart, select products that are low-fat or fat-free. Not only are these foods low in or free of fat, they also provide protein and calcium.
Meat and Beans
Like dairy foods, some meat products are high in saturated fat and increase your risk of heart disease if consumed in large amounts. These foods include ground beef, regular sausages and salami. To avoid the unwanted saturated fat, select poultry, fish or legumes. Fish contains omega-3 fatty acids, which have been shown to decrease the risk of heart disease and reduce blood pressure. Legumes contain fiber, which provides a feeling of satisfaction and prevents overeating.
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