Whether you have heart disease or are taking preemptive measures to prevent it, your diet will be a critical factor in how healthy your heart is. While exercise can certainly encourage optimal heart health, diet is the primary factor in avoiding the risk factors for heart disease, such as high blood pressure, high triglycerides and your body fat levels. If you are curious about what more you can do to encourage a healthy heart, please consult your doctor or visit the American Heart Association website.
Guidelines For A Healthy Heart
While your selection of foods you eat will vary, the Franklin Institute has seven very straightforward dietary guidelines that you should follow to encourage a healthy heart. Your total dietary fat intake should be 30 percent or less of your total caloric intake. Saturated fat should account for less than 10 percent of your total calories. Polyunsaturated fat, a source of healthful fats, should be no more than 10 percent of your total calories. Finally, monounsaturated fat, another source of healthful fats, should account for 10 to 15 percent of your total calories. Dietary cholesterol, which has less of an effect on blood cholesterol levels than trans or saturated fat according to the Harvard School of Public Health, should be no more than 300 mg a day. Your sodium intake should not exceed 3,000 mg. You should avoid chemicals such as caffeine, MSG and other food additives.
Unsaturated Fat For A Healthy Heart
Unsaturated fat, specifically polyunsaturated and monounsaturated fat, are particularly good if you want to maintain a healthy heart, according to the Harvard School of Public Health. Harvard explains that these types of fat are predominantly found in foods from plants such as olive oil, safflower oil, grape seed oil, canola oil, nuts and seeds. Avocado is a fruit that supports heart health, as well. Even though most vegetable oil is heart-friendly, beware of foods that have "partially hydrogenated vegetable oil"; these are trans fatty acids, which are not healthful fats. Trans fat will raise your bad cholesterol and lower your good cholesterol. You should avoid trans fat at all costs, according to the Mayo Clinic.
Fish for a Healthy Heart
Fish can support a healthy heart. Fish is rich in healthful unsaturated fats and low in saturated fat. Fish does not have trans fatty acids unless it is deep-fried, as many fast food chains do. The Harvard School of Public Health and the University of Maryland Medical Center, UMMC, explain that fish is particularly important because it is a rich source of omega-3 fatty acids, a healthful type of polyunsaturated fat. UMMC reports that following the American Heart Association recommendation of eating at least two servings of fish per week can reduce your risk of having a stroke by as much as 50 percent.
Fruits and Vegetables
A diet rich in fruits and vegetables will promote heart health. The Harvard School of Public Health states that consuming fruits and vegetables can lower your blood pressure, stabilize your blood sugar to help control your appetite and reduce your risk of heart disease and stroke. Harvard suggests that you eat at least nine servings, for four and a half cups, of fruit and vegetables each day. You should focus on fruit and vegetables that are rich in color, and eat a variety of them. Dark green, yellow, orange and red fruits and vegetables will do your heart good.
References
- Franklin Institute: Healthy Heart Diet
- Harvard School of Public Health: Fats and Cholesterol: Out With The Bad, In With The Good
- Mayo Clinic: Trans Fat Is Double Trouble For Your Heart Health
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Harvard School of Public Health: Vegetables and Fruits
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