Although some people think of cardiovascular disease as a condition primarily affecting men, heart disease is the number one killer of both men and women, according to the American Heart Association. Risk factors for heart disease include tobacco use, high cholesterol, low physical activity level, being a minority and obesity. Improving your diet by including heart-healthy foods can lower your risk of developing cardiovascular disease. Discuss your family history, risk factors and diet choices with a doctor to get specific recommendations for your situation.
Fruits and Vegetables
Boost your intake of fruits and vegetables to receive important vitamins and nutrients that lower cardiovascular risk. Every day, try to eat at least three servings each of fruits and vegetables from a variety of color groups. Fiber-rich fruits and vegetables, such as beans, oranges, bananas, strawberries, peas and apples, lower your risk of heart disease. Tomatoes, lemons, berries and apricots contain heart-healthy antioxidants and nutrients. Choose fresh produce whenever possible to minimize your intake of unhealthy food additives. When buying canned fruits or vegetables, look for foods packed in juice or water and avoid cans with high sodium content.
Whole Grains
Whole grains provide your body with fiber and other nutrients that improve cardiovascular health. Avoid eating processed sources of grain, such as bakery muffins, frozen waffles, doughnuts, buttered popcorn or cakes. These foods tend to be high in saturated and trans fats. Instead, incorporate whole-grain products into your meals by eating quinoa, whole-grain bread, steel-cut oatmeal, brown rice or barley. Ground flaxseeds are another heart-healthy option that contain fiber and omega-3 fatty acids.
Protein
Saturated fat, trans fat and cholesterol contribute to heart disease. A heart-healthy diet minimizes your intake of these nutrients, which are often found in animal protein. Swap steaks and chicken thighs for skinless chicken breasts or lean cuts of beef. To boost your intake of heart-healthy omega-3 fatty acids, eat grilled salmon, trout or other fatty fishes twice per week. Other sources of healthy, lean protein include nonfat dairy products, egg whites, beans, soy products and nuts. Limit your protein intake to 5 or 6 oz. of lean protein, and incorporate plant proteins into your diet whenever possible.
Other Foods
The majority of your diet should come from whole grain products, fruits, vegetables and lean protein. However, other foods may also prevent heart disease. Red wine contains an antioxidant called resveratrol, which may reduce inflammation, raise good HDL cholesterol levels and improve cardiovascular health. Women who drink one glass of wine and men who drink two may decrease their risk of heart disease. Green tea also contains anti-inflammatory antioxidants that may improve heart health.
References
- Tulsa World; Dietitian Shares Benefits of Eating Colorful Foods; Kim Brown; March 2011
- American Heart Association: Grocery Shopping
- MayoClinic.com: Red Wine and Resveratrol
- "CBS News"; Heart-Healthy Foods that Taste Good; Chris Wragge; Feb. 2011
- MayoClinic.com: Heart Healthy Diet -- Eight Steps to Prevent Heart Disease
- American Heart Association: Heart Disease and Stroke Statistics
