Without changing your diet, your risk of suffering from, or maybe evening dying from a heart attack and stroke, will only continue to increase. Changes to your diet can help you lower your blood pressure, reduce cholesterol and shed excess pounds, all of which will help you avoid the negative complications associated with heart disease. Talk with your doctor before making changes to your diet, and follow her medication and lifestyle recommendations.
Reduce Excess Calories
Eating excess calories causes excess weight gain, and excess weight is a risk factor for heart disease. Having extra fat on your body means your heart has to pump harder, thereby increasing your blood pressure. Also, with the extra weight, you will experience an unhealthy rise in cholesterol and triglycerides. By reducing your calorie consumption overall, you can shed the extra weight, which will reduce some of the strain placed on your heart.
Fiber
Fiber works in ways similar to cholesterol lowering medicines in that it keeps cholesterol from being absorbed into your bloodstream. As a heart disease patient, fiber should be included in your regular diet to the amount of 25g to 35g per day. By consuming this much fiber, you will glean healthy amounts of both soluble fiber and insoluble fiber. Both of these types of fiber are important, but soluble fiber is most effective for lowering blood cholesterol levels, because it forms a gel-like substance that blocks the absorption. Also, fiber-rich diets can help you avoid the weight gain that could result from overeating, because high-fiber foods are filling and often low in calories.
Sodium
You can easily consume too much sodium, and if you already have heart disease, doing so could be especially risky. Too much sodium can increase your blood pressure to unhealthy levels, putting you at risk for a heart attack. Generally, keeping your sodium intake below 1,500mg per day is healthy, but your doctor may recommend even further reduction depending on any of your other health risks or risk factors.
Limit Unhealthy Fats
Unhealthy fats contribute considerably to heart disease, and limiting them can help reduce your risks. Trans fats should be avoided entirely, small amounts can raise your bad cholesterol and lower your good cholesterol, which is not something you want, especially if you already suffer from heart disease.
Saturated fats should be eaten in moderation. Unsaturated fats are a heart-healthy option. Eating more than 7% of your calories in the form of saturated fat can cause continued rises in your cholesterol levels. By replacing some of your meat-based meals with plant-based options and avoiding the intake of red meat, processed meat and full fat dairy products, you can considerably reduce your saturated fat intake.
Eat Fruits and Vegetables
Increasing the amount of fruits and vegetables in your diet can help you improve the health of your heart. These foods are rich in heart-healthy vitamins, minerals and fiber and low in calories. Choose fresh or frozen produce over canned or dried varieties, which may contain added salt or sugar.
Get Omega-3
Omega-3 fatty acids help protect your heart by lowering your triglyceride levels, reducing your risk of arrhythmia and lowering your blood pressure. The American Heart Association recommends eating at least two servings of fatty fish, such as salmon, once a week to provide you with a healthy amount of omega-3. However, fish is not the only source by which you can get omega-3. Flax seed, walnuts, olive oil, canola oil and fortified soy milk can all be added to your diet to increase your omega-3 intake.
References
- American Heart Association: Fish and Omega-3 Fatty Acids
- University of California San Francisco; Diet and Congestive Heart Failure; February 2, 2011
- American Heart Association; Prevention of Coronary Heart Disease by Diet and Lifestyle; Daan Kromhout, PhD, MPH, et. al.; 2002
- Mayo Clinic; Heart-Healthy Diet: 8 Steps to Prevent Heart Disease; March 6, 2010
