Avoid heart disease or improve your cardiovascular health by making smart dietary choices. The USDA targets foods that are high in saturated fat, trans fat, cholesterol and sodium as potential contributors toward the development of heart disease. The American Heart Association, or AHA, endorses foods low in those nutrients and calories as well as high in dietary fiber and omega-3 fatty acids. Such foods products may carry a Heart-Check Mark logo on their package labels for easy identification.
Whole Grains
Whole-grain foods include oatmeal, ready-to-eat cereals, brown rice and whole-wheat breads and pastas. These foods help you limit your calorie intake and balance your cholesterol levels with consistent supplies of insoluble and soluble fiber. Their iron and B vitamins help your body build a strong red blood cell count. To choose healthy grain foods, buy cereals with 3 g or more of fiber per suggested serving and limit your consumption of refined grains, such as items that contain white flour or white rice.
Beans
Kidney, black, pinto and lima beans and lentils, split peas and chickpeas all boast heart-healthy nutritional profiles when cooked from dry or frozen sources. All types of legumes make significant contributions to your fiber, iron, potassium and calcium daily totals. These nutrients are essential to blood cell synthesis, blood pressure regulation and normal heart rhythm. Reasonable ½-cup to 1-cup portions assist in weight control by filling you up faster than other less-fibrous foods. Canned beans may not be healthy when eaten frequently, however, due to their high sodium contents. Choose reduced-sodium varieties when buying canned varieties.
Fish
Fish such as salmon, halibut, flounder and sardines contain less saturated fat than meats and poultry and large amounts of omega-3 fatty acids, which are associated with improved blood cholesterol levels in humans. For this reason, the AHA recommends eating fish in place of meat at least twice weekly. Canned salmon and sardines also contribute dietary calcium from their soft, edible bones. Shrimp and crab have greater proportions of cholesterol than fish, so crustaceans are not considered heart-healthy foods.
Low-Fat Dairy Products
Drawing from daily protein and calcium sources that are low in fat is a priority for heart-smart diets, and AHA advises choosing 1 percent or fat-free dairy products for this purpose. Low-fat milk and yogurt -- to a lesser extent cheese -- are calcium-rich foods with little saturated fat and cholesterol. They also provide B vitamins and potassium in support of cardiovascular health. Low calories allow you to consume two to three servings of low-fat dairy products daily.
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