What Is Good Food For A Healthy Heart?

Heart disease is the top killer in the United States, but you can reduce your risk by choosing healthy foods. Good food for a healthy heart provides beneficial nutrients and is low in components that may harm your heart. Many other factors, in addition to your diet, affect your risk for heart disease, so talk to your doctor if you have concerns.

Good Fats

Solid fats, such as butter, are high in saturated fat, so replace them with unsaturated fats, such as those from canola oil or olive oil. Limit foods that are high in saturated fat or cholesterol, since these may raise total and low-density lipoprotein cholesterol levels in your blood and increase your risk for heart disease. Further reduce your saturated fat and cholesterol by choosing lean proteins, such as poultry or egg whites, instead of egg yolks or fatty meats, such as ribs or marbled meats. Salmon and other fatty fish are good for a healthy heart because of their omega-3 fatty acids.

Manage Blood Pressure

Choose lower-sodium foods, or stick to less-processed, fresh foods to reduce your sodium intake and improve your heart health. A high-sodium diet can lead to high blood pressure, which can increase your risk for heart disease, congestive heart failure and stroke. Limit your intake of high-sodium foods, such as processed meats, pickles, table salt, canned soups, frozen dinners, salty sauces and seasonings, and restaurant foods.

Plant-Based Foods

Whole grains, beans, fruits and vegetables are good foods for your heart because of their essential vitamins, minerals and phytonutrients. Dietary fiber, which is only in plant-based foods, may reduce your total and harmful LDL cholesterol levels. Many fruits, vegetables, whole grains and legumes are high in potassium, which can help you maintain a healthy blood pressure. The Linus Pauling Institute Micronutrient Information Center states that people who eat more fruits, vegetables and whole grains may have a lower risk for heart disease. Nuts and seeds provide healthy fats and dietary fiber.

Nutrient-Dense Foods

Choosing nutrient-dense foods is a good strategy to ensure your diet provides the wide range of nutrients that you need for heart health. Nutrient-dense foods do not have solid fats, added sugars or too much sodium. Eating nutrient-dense foods may help you control your weight because you will not be getting extra calories from sugars and added fats. Nuts, fruit, vegetables, legumes, dairy, seafood and meats are all nutrient-dense foods.