With heart disease being the number one cause of death in the United States, diet and healthy living continues to take on new meaning for every person newly diagnosed with heart disease. Changing bad eating habits is unquestionably a challenge, but you will definitely reap the rewards of your efforts. The first step to maintaining a healthy heart is learning what you should and should not eat and why.
Eat Only the Right Fats
The first rule of a heart-healthy diet is to know your fats. When you read the Nutrition Facts label, avoid buying foods with saturated and trans fats; these include hydrogenated and partially hydrogenated fats. Eat, in moderation, products with polyunsaturated and monounsaturated fats only. The American Heart Association has guidelines stating what your percentage of daily calories should be from fat. However, the easiest way to remember what you should and should not eat is to avoid "solid" fats, such as butter and margarine and the fat found on meats. When cooking, use olive or canola oil, as both are monounsaturated.
Be Picky About Protein
You should eat protein, but avoid those sources that are high in fat such as whole milk and fatty meats such as bacon, cold cuts and hot dogs. You should eat lean meats such as skinless, baked -- not fried -- chicken and turkey. Also choose low-fat dairy products such as yogurt, cottage cheese and kefir. Coldwater fish, which is high in omega-3 fatty acids, include salmon and herring.
Eat Your Fruits and Veggies
Fruits and vegetables have always been at the top of any healthy diet list, mostly because they are a rich source of micronutrients, including vitamins A and C, calcium and iron. Fruits and vegetables contain both soluble and insoluble fiber. Several are low in calories and have no cholesterol and little to no fat.
Grab the Grains
Another nutrient that is always part of a heart-healthy diet is whole grains. Whole grains contain soluble and insoluble fiber, which is critical for a healthy digestive system. Fiber helps to rid your body of fats, toxins and impurities. A diet low in fiber allows these compounds to build in your vascular system, negatively affecting your immunity, cholesterol and blood pressure. Choose whole-grain breads and cereals that are high in fiber and low in fat and sugars. Avoid foods made with white, bleached, refined flours; these include cookies, cakes, muffins, breads, biscuits and high-fat, high-sodium snacks.
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