Take charge of your cardiovascular risk or condition every day by trimming the nutrients that can harm heart function from your diet. Add sensible cooking techniques that further minimize your saturated and trans fat, cholesterol, sodium and sugar intakes for meal plans that do no harm. You'll enjoy even greater amounts of beneficial protein, fiber, vitamins, minerals and "healthy" fatty acids to support your metabolism. Dip into each food group for heart-healthy eating at every meal.
Whole Grains
Whole grains contain more fiber, which balances your blood cholesterol, than does refined grains, in which much of the fiber is stripped away. Eat zero-cholesterol grain foods at every meal, from oatmeal to low-sugar whole wheat, corn and barley cereals, whole-wheat or rye breads, brown rice and whole-wheat pasta. Controlling your weight through portion limitations of ½ to 1 cup of rice, cereal and pasta or single slices of bread will also reduce your risk for heart disease.
Low-Fat Dairy
Full-fat dairy products contain more saturated fat and cholesterol than your heart-healthy diet can support. The American Heart Association reminds consumers that while 2-percent milk products have reduced fat content, they are not technically low in fat and accompanying cholesterol. One cup of fat-free or 1-percent milk and yogurt or 1-½ oz. cheese are the best choices for your meals.
Fruits
Fruits such as oranges, berries and pears make high-fiber contributions to cardiovascular health, with beneficial effects on your blood cholesterol and your weight. These vitamin-rich foods discourage overeating with their filling fiber and natural sweetness. Stick to ½ cup of cut fruit or whole, medium-sized fruit portions. The Centers for Disease Control and Prevention reports that eating a diverse selection of fruits reduces your risk for stroke and other cardiovascular problems.
Vegetables
Vegetables have similar effects on heart health, including some of the lowest calorie counts of all of the foods that you will eat. Maintaining an appropriate weight reduces your likelihood of developing high blood pressure and high blood cholesterol levels. Enjoy cooked veggies such as spinach, carrots and broccoli in ½-cup servings or salad greens in 1-cup portions.
Low-Fat Protein
Protein foods tend to have higher ratios of saturated fat and cholesterol, so make your choices to minimize their impact on your cardiovascular system. The very high fiber and zero cholesterol contents of beans make them ideal protein choices. According to the American Heart Association, you can decrease the fat and cholesterol in meats and poultry by trimming visible fat and skin from them. Eating lower-fat fish such as tuna, trout and salmon in place of meat further improves your nutritional profile to support heart health.
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