Heart disease is a broad definition for any of the diseases that negatively impact your heart, including abnormal heart rhythm, coronary artery disease, infections and birth defects. The foods you eat can have an impact on some aspects of heart disease by either raising or lowering your risk of developing it or by helping to treat it if you have already been diagnosed. Making healthy food choices can help protect the health of your heart and keep it healthy for years to come.
Fiber
Foods that contain fiber help whisk cholesterol and fatty molecules from your arteries, which can help prevent buildup in the ones surrounding your heart. Whole grains are one of the best sources of dietary fiber and should have a starring role in your daily diet. The Harvard School of Public Health reports that individuals who consume a high-fiber diet have a reduced risk of developing heart disease. A diet rich in fiber can also help control your blood pressure, which can have a positive impact on your heart health. Whole-grain bread and pasta, as well as oatmeal, beans and other legumes, are all nutritious sources of fiber.
Fruits, Vegetables and Nuts
In addition to some added fiber, fruits and vegetables also contain nutrients that may help reduce your risk of heart disease, as well as improve your odds of recovery if you already have heart problems. They are also low in fat and calories, which reduces your risk of heart disease. Nuts are an additional plant-based food that has benefits in terms of heart disease. Eating nuts regularly can help lower your cholesterol levels, which is one of the best indicators for heart disease. Nuts also reduce your risk of developing blood clots, which can lead to heart attack.
Saturated Fat
Foods that contain large amounts of saturated fat are not part of a healthy diet for heart disease prevention or treatment. Saturated fat, found in foods such as red meat, packaged baked goods and full-fat dairy products, can contribute to clogged arteries and high cholesterol, two conditions that can cause heart disease. Replacing these foods with ones that contain healthy unsaturated fats can help improve the health of your heart. Choose fish over red meat because it is lower in saturated fat but also provides omega-3 fatty acids that prevent abnormal heart rhythms. Skinless white meat chicken or turkey is another option low in saturated fat. Replace full-fat dairy with low-fat options, and pass on packaged foods.
Salt
The average diet contains far too much salt to be considered healthy. The American Heart Association reports that a sodium-rich diet can lead to high blood pressure and an increased risk for heart attack, and recommends that you consume 1,500 mg or less per day. Even small reductions in the amount of salt you consume can cut your risk of heart disease. Pass on packaged foods, such as frozen dinners and canned soups, because they contain a large amount of salt. Read package labels carefully, and opt for low-sodium versions of your favorite foods. Replace your favorite high-salt foods with sodium-free options such as fruits and vegetables as well.
