The Centers for Disease Control and Prevention states that the most common type of heart disease in the United States is coronary artery disease, which can lead to heart attack. You can reduce your risk for heart and artery disease through lifestyle changes including diet and exercise. If you have questions about heart-healthy foods, be sure to discuss them with a registered dietitian or your family doctor.
Fish
Foods high in omega-3 including fish can lower your risk for heart disease and are a part of a heart-healthy diet, according to the American Dietetic Association. Some fish is higher in fats than others, but all fish is low in saturated fat which is linked to heart disease. The highest amounts of omega-3 fatty acids are found in cold-water fish like salmon, herring and mackerel. Be sure to keep the preparation of fish heart-healthy by baking, broiling, grilling or boiling it rather than eating breaded and fried versions.
Low-Fat Protein
According to the Mayo Clinic, lean meat, poultry, low-fat dairy products, egg whites or egg substitutes are some of the best heart-healthy sources of protein. Since saturated fat is linked to heart disease, it's important to look for and choose lower fat options, such as skim milk, low-fat yogurt and skinless chicken breasts. You can also limit your fat intake by selecting meatless and low-fat foods that are high in protein like beans, peas and lentils.
Whole Wheat and Whole Grains
Fiber helps to regulate blood pressure and can reduce the risk of heart disease. Whole wheat and whole-grains products are a top choice for foods that are high in fiber. Substitute common food products -- like flour, pasta, cereal and bread -- with whole-grain options. Other heart-healthy choices include oatmeal and flax seed. Be sure to read food labels and make sure that it states "whole," "stone ground" and "wheat." Any product stating "enriched" isn't a whole-wheat product.
Fruits and Vegetables
The Mayo Clinic explains that vegetables and fruit contain substances found in plants that may help prevent cardiovascular disease. They're also low in calories, high in fiber, and full of vitamins and minerals. Add in more fresh fruits and vegetables to your meals, and munch on them as a quick and easy snack. Be sure to avoid high-in-sodium canned versions which can go against a heart-healthy diet. Ideally aim for five servings of both fruit and vegetables daily.
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