While heart disease kills more Americans than any other illness, you can significantly reduce your risk by making changes to your diet. A heart-healthy eating plan should help you balance your calorie intake, teach you how to make healthier fat choices and encourage you to choose more nutrient-rich foods. Your doctor can help you determine your specific dietary goals.
Balance Calorie Intake
Maintaining a healthy weight can significantly reduce your risk of heart disease, says the American Heart Association. Knowing your daily calorie needs based on your age, sex and activity level will help you reach your healthy weight goals. For example, a moderately active -- engaging in daily exercise such as walking 1.5 to 3 miles a day at a pace of 3 to 4 miles per hour -- adult woman needs between 1,800 and 2,200 calories a day, and a moderately active man needs 2,200 to 2,800 calories a day. Your doctor can help you determine your specific calorie needs.
Make Healthy Fat Choices
The types of fat you eat significantly influences your risk of heart disease. A diet high in saturated fats -- found in foods such as butter and whole-fat dairy foods -- and trans fat -- found in baked goods -- increases your blood cholesterol levels and the buildup of plaque on your artery walls, increasing your risk of having a heart attack or stroke. Limit your saturated fat intake to less than 7 percent of daily calories, and trans fat to less than 1 percent of calories. Make most of your fat choices monounsaturated and polyunsaturated fats from sources such as olive oil, margarine, nuts, seeds and fatty fish like salmon and tuna.
Eat More Fruits and Vegetables
People who eat more fruits and vegetables have lower rates of heart disease, according to the U.S. Department of Agriculture. Fruits and vegetables are low in calories, high in fiber and contain nutrients that offer protection against heart disease. A heart-healthy diet should include 4 1/2 cups of fruits and vegetables a day.
Eat More Whole Grains
The American Heart Association recommends you include at least three 1-oz. servings of whole grains a day. Whole-grain foods are higher in fiber than refined grains. Fiber in foods increase satiety and may help you better manage your weight. In addition, foods high in soluble fiber, such as oatmeal, can help reduce your blood cholesterol levels, helping protect your heart.
Eat More Fish
Fatty fish, such as salmon and tuna, are rich in omega-3 fatty acids. These essential fatty acids can lower both your blood cholesterol levels and blood pressure, helping to improve your heart health. The American Heart Association recommends you eat two servings of fatty fish a week. Flaxseed and walnuts also contain high amounts of omega-3 fatty acids.
Limit Sodium
Most Americans consume more than 3,400 mg of sodium a day, says the American Heart Association. High intakes of sodium causes your body to retain fluids which increases your blood pressure and risk of heart disease. A heart-healthy diet should limit sodium intake to less than 1,500 mg a day. Limiting your intake of processed foods, such as fast food and baked goods, and eating more fresh, whole foods can help you reduce your sodium intake.
References
- MayoClinic.com; Heart-Healthy Diet: 8 Steps to Prevent Heart Disease; Mar. 6, 2010
- American Heart Association: Healthy Diet Goals
- American Heart Association: Know How Many Calories You Should Eat
- American Heart Association: Sodium (Salt or Sodium Chloride)
- MyPyramid.gov: Why is it Important to Eat Fruits and Vegetables?
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