Heart disease is the most common cause of death for Americans, according to the American Heart Association. Eating a heart-healthy diet can help you lower your risk for heart disease, especially if you also make lifestyle changes including exercising, maintaining a healthy weight, keeping your blood sugar and cholesterol under control and not smoking.
Foods to Eat
Whole grains, nuts and seeds, fruits and vegetables, and fatty fish are all recommended for heart health. Aim for at least three servings of whole grains per day, four 1-oz. servings of nuts per week, 4.5 cups of fruits and vegetables per day and two 3.5-oz. servings of fish per week, recommends the American Heart Association.
Foods to Limit
Limit refined grains and foods high in saturated or trans fat, cholesterol or salt. Keep total fat less than 30 percent of your calories, saturated fat less than 7 percent and trans fat less than 1 percent. Cholesterol intake should be less than 200 mg per day for people with high cholesterol, otherwise less than 300 mg per day; sodium intake should be less than 1,500 mg per day for people at risk for high blood pressure and 2,300 mg per day for everyone else, recommends MayoClinic.com. Limit calories from sweetened beverages to 450 per week, and consume no more than two servings of processed meats per week.
Cooking Methods
Even if you choose mainly healthy foods, some cooking methods make these foods less healthy. Use mainly cooking methods that don't require added fat, such as baking, broiling, steaming, poaching, boiling or grilling. Cut any visible fat or skin off meat and poultry before cooking it. Use herbs and spices to flavor food instead of salt.
Considerations
Choose healthy foods you enjoy eating, and allow yourself a treat every now and then so you don't feel deprived. Pay attention to portion sizes as well as which foods you eat, since too much food causes weight gain, whether it is healthy food or unhealthy food.
