According to the American Heart Association, heart disease is the leading cause of death in Americans. A heart-healthy, or cardiac, diet can help reduce the risk of heart disease in otherwise healthy individuals. A cardiac diet is especially important for those who have heart disease or who have experienced a heart attack or stroke.
Fat
A cardiac diet puts a major emphasis on fat, specifically saturated fat. Saturated fat significantly increases your blood cholesterol level, which increases your risk of heart disease. When following a cardiac diet, restrict your saturated fat intake to less than 7 percent of your daily calories. If you are following a 2,000-calorie diet, this translates to no more than 15 g of saturated fat per day. Avoid rich sources of saturated fat, such as butter, whole milk, cheese and fatty meats such as bacon. Your fat intake should be in the form of unsaturated fats, such as nuts, seeds and vegetable oils.
Cholesterol
Cholesterol is another important aspect of a cardiac diet. Too much cholesterol in your blood can lead to atherosclerosis, which is the hardening and thickening of the arteries. Because your body can make all of the cholesterol it needs to function properly, it is not necessary to eat cholesterol-rich foods. Keep cholesterol intake below 300 mg per day. Avoid egg yolks and red meats.
Sodium
Too much sodium in the diet can increase your blood pressure and increase your risk of heart disease. If you have existing heart disease or high blood pressure, limit your sodium intake to less than 1,500 mg per day. If you are a healthy adult, restrict your sodium intake to less than 2,300 mg daily. Although adding salt to your food during cooking and eating contributes sodium to your diet, the most significant sources of sodium are canned foods and processed foods. Avoid these foods as much as possible. Eat fresh, whole foods, and prepare your meals at home, rather than eating out.
Balanced Diet
The American Heart Association provides recommendations on what you should eat and how many servings of each type of food you should eat. You should consume at least 4.5 cups of fruits and vegetables every day. Eat a variety of different fruits and vegetables, incorporating different colors, which indicate the presence of different types of nutrients. Consume two 3.5-oz. servings of fish every week. Good choices include salmon, herring and mackerel. You should also consume approximately four servings of nuts, such as almonds and walnuts, each week. Incorporate low-fat or nonfat dairy products, such as milk and yogurt, as well.
