Following a healthy diet can help reduce your risk of developing chronic disease, including heart disease. Sorting through manufacturers' claims to select the most heart-healthy options can be confusing. Instead of chasing the latest superfood, stick to whole, unprocessed foods low in saturated fats. Heart-healthy foods feature fiber, antioxidants, vitamins, minerals and unsaturated fat.
Nuts
Although nuts are often maligned for their calorie density and high fat content, they are part of a heart-healthy diet. The American Heart Association recommends consuming at least four servings of nuts per week. Eating nuts regularly correlates with a lower incidence of coronary heart disease in both men and women notes a review in the November 2010 issue of the journal "Current Atherosclerosis Report." Nuts are a source of unsaturated fatty acids, fiber, minerals, vitamin E, phytosterols and polyphenols which work together to help keep blood pressure and belly fat under control.
Fruits and Vegetables
Fruits and vegetables provide fiber, which not only regulates you digestive health, but can help lower your cholesterol levels. A diet with adequate amounts of fiber can reduce your risk of developing heart disease. Fruits and vegetables are one of the primary sources of the mineral potassium, which plays a role in regulating your blood pressure. Bananas, sweet potatoes, tomatoes, lima beans, lentils and spinach are particularly good sources of the mineral. Fruits and vegetables also contain antioxidants, which fight disease-causing free radicals in the body. Vitamin C is an antioxidant readily available in citrus fruits, strawberries and pineapple. The American Heart Association recommends consuming 4 ½ cups of a variety of fruits and vegetables daily.
Fatty Fish
Fatty fish, such as salmon, mackerel and herring, contain omega-3 fatty acids. These fatty acids must come from your diet and assist with brain function and may reduce your risk of developing heart disease. Alternative sources of omega-3 fatty acids include walnuts, flaxseeds and some sea plants.
Plant Oils
Substituting plant oils for solid fats, such as butter and shortening, can help lower your blood cholesterol levels, reducing your risk of heart disease. Cook with olive oil or bake with canola oil. Soybean, safflower, corn, walnut and sunflower oil are other unsaturated plant oils that contribute to heart health. Even though these fats promote good health, you should consume them in moderation. Keep fat consumption to between 25 and 35 percent of your daily calorie intake.
References
- American Heart Association: Healthy Diet Goals
- MyPyramid.gov: Why is it Important to Eat Vegetables?
- Harvard School of Public Health: Fruits and Vegetables: Get Plenty Every Day
- "Current Atheroscleroisis Report"; Nuts and Berries for Heart Health; E. Ros, et al.; November 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Know Your Fats
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