According to the American Heart Association, heart disease is the number 1 killer in the United States. Heart disease is often caused by buildup of plaque in the arteries which narrows the coronary arteries which supply blood to the heart. Plaque is made of fat, cholesterol and other substances found in the blood which, over time, can harden the arteries. Eating a healthy diet can help reduce the risk of heart disease.
Step 1
Limit the amount of saturated fats, trans fats and cholesterol in the diet. A diet high in saturated fats and cholesterol can contribute to blocked arteries, which can lead to the risk for heart disease, heart attack or stroke. The American Heart Association recommends that saturated fat intake be less than 7 percent of total calories consumed. Your daily intake of trans fats should be less than 1 percent of your total calories; cholesterol intake should be less than 300 mg a day for healthy adults.
Step 2
Consume four to five servings of fruits and vegetables daily. Fruits and vegetables are low in calories, fat, cholesterol and salt and contain good sources of vitamins, minerals and dietary fiber, which may help prevent heart disease. Choose fresh or frozen vegetables and fruits, low-sodium canned vegetables, and canned fruit packed in juice or water without added sugars..
Step 3
Consume at least one-half of all grains as whole grains. Try to have at least three 1-oz. servings a day of fiber-rich whole grains. Whole grains provide fiber and other nutrients that help ward off heart disease. Choose products made with whole-wheat or whole grains. Avoid products made with white refined flour.
Step 4
Choose low-fat or fat-free dairy products and lean meats as a good source of protein. Fat-free and low-fat milk as well as dairy products made with these are recommended. Lean meats, poultry, fish, legumes, soy and egg whites are good sources of protein, Avoid whole milk, heavy cream, deep-fried or heavily marbled or fatty meats and the skin on meats.
Step 5
Avoid salt in the diet. Excess amounts of salt in the diet can contribute to high blood pressure, a risk factor for heart disease. Avoid adding table salt to foods and avoid high-sodium foods, such as canned soup, and convenience foods, such as frozen dinners.
Things You'll Need
- Fruits
- Lean meats
- Low-fat or fat-free dairy products
- Vegetables
